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Components
Snatch Technique - Part A
Snatch Technique - Part B
Airborne
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
3/1/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:00 PM CrossFit
4:00PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (18/20)
Workout
3/1/2021
"Hope and despair are both self-fulfilling prophecies." Ernest Heminway If you are in the market for a blue Honda, all you see on the road are blue Honda's. It's as if they are seemingly everywhere. In every intersection, passing usa on the highway, and at every gas station. Yet, they were there the whole time. We as humans have what's called the "reticular activation system", which helps us see more of what we're actively thinking about. It's actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger is close by in the form of a man eating predator, we prioritize our senses to be very aware of where the threat is., or where it could be hiding. It's an incredible level of focus that we don't realize we're using, bring what is on our subconscious mind into the conscious world. Are we focused on what might go wrong? Or are we focused on what will make it go right?
Warm-up
See Coach's board.
Snatch Technique - Part A
5 sets:
- 1 snatch grip push press
- 1 snatch grip push jerk
- 1 snatch balance
- set 1 40% of 1RM snatch
- set 2 45%
- set 3 50%
- sets 4+5 50-60%
- focus is on the Overhead position and our speed in finding it.
- externally rotated shoulders coupled with speed to lockout overhead is the aim.
- technique is the primary focus.
Snatch Technique - Part B
5 sets:
- 1 high hang squat snatch
- 1 hang squat snatch
- set 1 40%
- set 2 45%
- set 3 50%
- sets 4+5 50-60%
- we call these confirmation reps.
- maintain the same focus as in teh first set.
Airborne (Time)
6 rds for time:
- 45 double unders (90 singles)
- 30 air squats to a box or ball
- 15/12 calorie row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 01, 2021
Male Clients
1
David
Spungin
5:00 PM CrossFit
1 x 3 @ 160 lbs
2
3
Pete
4:00PM CrossFit
1 x 3 @ 155 lbs
3
John
O'Keefe
12:15 PM CrossFit
1 x 3 @ 135 lbs
4
Matthew
Emmons
8:30 AM Crossfit
1 x 3 @ 120 lbs
5
Cameron
Shepherd
9:30 AM CrossFit
1 x 3 @ 95 lbs
5
Doug
Davis
12:15 PM CrossFit
1 x 3 @ 95 lbs
5
Jon
LeDuc
6:00 AM CrossFit
1 x 3 @ 95 lbs
5
Private
6:00 AM CrossFit
1 x 3 @ 95 lbs
5
Sylvain
Thibault
6:00 PM CrossFit
1 x 3 @ 95 lbs
6
Jeremy
Landrum
6:00 PM CrossFit
1 x 3 @ 85 lbs
7
Ryan
Vogl
6:00 AM CrossFit
1 x 3 @ 75 lbs
8
Brian
Roberts
3:00 PM CrossFit
1 x 3 @ 65 lbs
8
Bryant
Robert
5:00 PM CrossFit
1 x 3 @ 65 lbs
8
Christian
Solomine
9:30 AM CrossFit
1 x 3 @ 65 lbs
8
Mark
Richardson
12:15 PM CrossFit
1 x 3 @ 65 lbs
8
Tom
Miller
6:00 AM CrossFit
1 x 3 @ 65 lbs
9
Zach
Wyatt
5:00 PM CrossFit
1 x 3 @ 45 lbs
10
Dan
Lincoln
9:30 AM CrossFit
1 x 3 @ 40 lbs
Female Clients
1
Jordan
Dunbar
8:30 AM Crossfit
1 x 3 @ 80 lbs
2
Brooke
Bemis
5:00 PM CrossFit
1 x 3 @ 65 lbs
3
Angie
O'Keefe
12:15 PM CrossFit
1 x 3 @ 60 lbs
3
courtney
alberts
12:15 PM CrossFit
1 x 3 @ 60 lbs
3
Peri
Vogl
9:30 AM CrossFit
1 x 3 @ 60 lbs
4
Amanda
Spungin
9:30 AM CrossFit
1 x 3 @ 55 lbs
4
Beata
Wyatt
5:00 PM CrossFit
1 x 3 @ 55 lbs
4
Gina
Steadman
12:15 PM CrossFit
1 x 3 @ 55 lbs
4
Sarah
Guillaudeu
6:00 AM CrossFit
1 x 3 @ 55 lbs
5
Katie
Seelhoff
3:00 PM CrossFit
1 x 3 @ 45 lbs
5
Kerry
Riefenberg
4:00PM CrossFit
1 x 3 @ 45 lbs
6
Sarah
Willoughby
5:00 PM CrossFit
1 x 3 @ 35 lbs
6
Shannon
Mahan
8:30 AM Crossfit
1 x 3 @ 35 lbs
7
Allison
Fletcher
7:15 AM CrossFit
1 x 3 @ 25 lbs
7
Karin
Thomsen
4:00PM CrossFit
1 x 3 @ 25 lbs
8
kathy
long
8:30 AM Crossfit
1 x 3 @ 20 lbs
8
Vicki
Spicer
8:30 AM Crossfit
1 x 3 @ 20 lbs
9
Cheryl
Melino
4:00PM CrossFit
1 x 3 @ 15 lbs
9
Dana
Bossert
8:30 AM Crossfit
1 x 3 @ 15 lbs
9
Kathy
Griffiths
8:30 AM Crossfit
1 x 3 @ 15 lbs
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