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Components

High-Hang Power Snatch

Metcon

Settings

Workout

Friday

Warm-up

15 mins

Weightlifting

20 mins

High-Hang Power Snatch (2, 2, 2, 2, 2, 2, 2, 2)

*E2MOM
*Build in weight

Metcon

Metcon (3 Rounds for time)

Every 6 minutes for 3 sets:
500m Row
25 Wallballs (20/14)

Each effort should be sprint, focus on intensity.

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, March 03, 2017

Male Clients

1

Emile
Anderson

9:00 AM CrossFit

1 x 2 @ 155 lbs

2

Jeb
Ware

9:00 AM CrossFit

1 x 2 @ 115 lbs

3

Augusto
Benitez

6:00 PM CrossFit

1 x 2 @ 95 lbs

3

Brad
Brodzinski

9:00 AM CrossFit

1 x 2 @ 95 lbs

3

Chad
Cockerill

9:00 AM CrossFit

1 x 2 @ 95 lbs

3

Mark
Darvill

5:00 AM CrossFit

1 x 2 @ 95 lbs

4

Mike
Morelli

5:00 AM CrossFit

8 x 2 @ 75 lbs

Female Clients

1

Michelle
Shuck

6:00 AM CrossFit

1 x 2 @ 75 lbs

2

Amanda
Stefanski

9:00 AM CrossFit

1 x 2 @ 65 lbs

35, 35, 45, 45, 55, 55, 55

2

Caitlin
Woodrow

6:00 PM CrossFit

1 x 2 @ 65 lbs

2

Noel
Darvill

5:00 AM CrossFit

1 x 2 @ 65 lbs

2

Sarah
Cote

6:00 AM CrossFit

1 x 2 @ 65 lbs

3

Page
Hannon

5:00 PM CrossFit

1 x 2 @ 55 lbs

4

Ivette
Morales

9:00 AM CrossFit

1 x 2 @ 50 lbs

4

Jasmine
Nivens

5:00 PM CrossFit

1 x 2 @ 50 lbs

5

Jamie
Williams

9:00 AM CrossFit

1 x 2 @ 45 lbs

35 35 35 35 45 45 45 45

6

Nikki
Kirsch

6:00 PM CrossFit

1 x 2 @ 35 lbs