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Components
Snatch + Hang Snatch ...
Metcon
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Wednesday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (8/8)
Workout
Wednesday
Weightlifting
A: Snatch + Hang Snatch + OH Squat (EMOM x 10 Minutes )
5 sets @75-80%
5 sets @80-85%
Metcon
B: Metcon (Time)
Rx =
for time:
21 squat snatches (95/65)
21 toes to bar
15 squat snatches (95/65)
15 toes to bar
9 squat snatches (95/65)
9 toes to bar
Rx+ =
for time:
21 squat snatches (135/85)
42 toes to bar
15 squat snatches (135/85)
30 toes to bar
9 squat snatches (135/85)
18 toes to bar
Extra
C: Metcon (AMRAP - Rounds and Reps)
Rx =
7 minute AMRAP of:
5 bar muscle ups
25' Handstand walk
5' = 1 rep
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 02, 2022
Male Clients
1
Andy
Kaestle
CrossFit: 5:00 AM
5 x 3 @ 155 lbs
1
Private
CrossFit: 5:00 AM
5 x 3 @ 155 lbs
2
Adam
Cole
CrossFit: 12:00 PM
5 x 3 @ 135 lbs
3
Private
CrossFit: 4:30 PM
5 x 3 @ 115 lbs
4
Bud
Vazquez
CrossFit: 6:00 AM
5 x 3 @ 100 lbs
5
Ben
Kulp
CrossFit: 6:00 AM
5 x 3 @ 95 lbs
5
John
Mullen
CrossFit: 5:00 AM
5 x 3 @ 95 lbs
6
Luke
Amen
CrossFit: 4:30 PM
5 x 3 @ 70 lbs
Did dumbbell snatches 3 each side 3 goblet squats
Female Clients
1
Alaina
Savage
CrossFit: 6:00 AM
5 x 3 @ 125 lbs
2
Taylor
Turner
CrossFit: 5:30 PM
5 x 3 @ 95 lbs
3
Heather
Lynaugh
CrossFit: 12:00 PM
5 x 3 @ 93 lbs
4
Irma
Vlasac
CrossFit: 6:00 AM
5 x 3 @ 75 lbs
5
Tracey
Evans
Open Gym
5 x 3 @ 68 lbs
6
marjie
bish
CrossFit: 5:00 AM
5 x 3 @ 55 lbs
7
Katie
Hornstein
CrossFit: 12:00 PM
5 x 3 @ 35 lbs
8
Anna
McKay
Open Gym
3 x 3 @ 95 lbs
1 @ 105
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