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Components
Snatch Technique
All Over Again
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
3/8/2021 - 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):
35 (17/18)
Workout
3/8/2021
"All progress depends on the irrational person." The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous. When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently. We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, "If you want to improve, be content to be thought foolish, and stupid."
Warm-up
See Coach's board.
Snatch Technique (on the 1:30 x 5 sets)
- 3 position muscle snatch
(at pockets, 1" above knee and the floor)
- 3 OHS
- light loads across all sets
- set 1 - 35% 1RM snatch
- set 2 - 45%
Sets 3, 4, 5 - 45-55%
- Complete all 6 lifts as one complex before setting bar down.
All Over Again (AMRAP - Rounds and Reps)
15 min AMRAP of:
- 25 OHS
- 20 single db hang clean and jerks
- 15 toes 2 bar
OHS:
MRx: 45/35, Rx: 55/45, Rx+: 75/55
dumbbell:
MRx: 15/10, Rx: 25/20, Rx+: 50/35
- light loads throughout
- score rounds and reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 08, 2021
Male Clients
1
3
Pete
4:00PM CrossFit
1 x 6 @ 135 lbs
1
John
O'Keefe
5:00 PM CrossFit
1 x 6 @ 135 lbs
2
David
Spungin
4:00PM CrossFit
1 x 6 @ 125 lbs
3
Doug
Davis
12:15 PM CrossFit
1 x 6 @ 105 lbs
3
Matthew
Emmons
8:30 AM Crossfit
1 x 6 @ 105 lbs
4
Alex
Kersis
4:00PM CrossFit
1 x 6 @ 95 lbs
4
Jon
LeDuc
6:00 AM CrossFit
1 x 6 @ 95 lbs
4
Rob
Bush
6:00 AM CrossFit
1 x 6 @ 95 lbs
5
Cameron
Shepherd
9:30 AM CrossFit
1 x 6 @ 85 lbs
6
Private
6:00 AM CrossFit
1 x 6 @ 80 lbs
7
Mark
Richardson
12:15 PM CrossFit
1 x 6 @ 75 lbs
8
Brian
Roberts
9:30 AM CrossFit
1 x 6 @ 65 lbs
8
Sylvain
Thibault
6:00 PM CrossFit
1 x 6 @ 65 lbs
9
Jim
Anderson
12:15 PM CrossFit
1 x 6 @ 55 lbs
10
Rogers
Franklin
6:00 PM CrossFit
1 x 6 @ 45 lbs
11
Dan
Lincoln
6:00 AM CrossFit
1 x 6 @ 35 lbs
11
Keith
Davis
5:00 PM CrossFit
1 x 6 @ 35 lbs
Female Clients
1
Angie
O'Keefe
5:00 PM CrossFit
1 x 6 @ 60 lbs
2
Beata
Wyatt
4:00PM CrossFit
1 x 6 @ 55 lbs
2
Brooke
Bemis
6:00 PM CrossFit
1 x 6 @ 55 lbs
3
Carmen
Doyle
6:00 PM CrossFit
1 x 6 @ 45 lbs
3
Peri
Vogl
6:00 AM CrossFit
1 x 6 @ 45 lbs
3
Shannon
Mahan
12:15 PM CrossFit
1 x 6 @ 45 lbs
4
Amanda
Spungin
9:30 AM CrossFit
1 x 6 @ 35 lbs
4
Gina
Steadman
12:15 PM CrossFit
1 x 6 @ 35 lbs
4
Sage
Schoenfeld
6:00 AM CrossFit
1 x 6 @ 35 lbs
4
Sarah
Guillaudeu
6:00 AM CrossFit
1 x 6 @ 35 lbs
4
Sarah
Willoughby
5:00 PM CrossFit
1 x 6 @ 35 lbs
5
Allison
Fletcher
8:30 AM Crossfit
1 x 6 @ 25 lbs
5
Kathy
Griffiths
8:30 AM Crossfit
1 x 6 @ 25 lbs
6
Vicki
Spicer
8:30 AM Crossfit
1 x 6 @ 20 lbs
7
Cheryl
Melino
5:00 PM CrossFit
1 x 6 @ 15 lbs
7
Dana
Bossert
8:30 AM Crossfit
1 x 6 @ 15 lbs
7
Danielle
Harvey
6:00 PM CrossFit
1 x 6 @ 15 lbs
7
Erica
Thibault
6:00 PM CrossFit
1 x 6 @ 15 lbs
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