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Components

Snatch Pull + Low Han ...

Metcon

Settings

Workout

Friday

Weightlifting

A: Snatch Pull + Low Hang Snatch (15 minutes to build )

Start at 50% of your max and build using 5-10lb jumps

Metcon

B: Metcon (AMRAP - Rounds and Reps)

Rx =
20 minute AMRAP of:
20 calorie row
7 snatches

*Every 2 rounds increase weight
Rds 1-2 (95/65)
Rds 3-4 (115/75)
Rds 5-6 (135/85)
Rds 7-8 (155/105)
Rds 9-10 (175/115)

Rx+ =
Rds 1-2 (135/85)
Rds 3-4 (155/105)
Rds 5-6 (185/125)
Rds 7-8 (205/135)
Rds 9-10 (225/145)

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

Whiteboard:

Friday, March 18, 2022

Male Clients

1

Anthony
Vorachak

Open Gym

1 x 2 @ 245 lbs

2

Hunter
Brayton

CrossFit: 5:00 AM

1 x 2 @ 200 lbs

3

Andy
Kaestle

CrossFit: 5:00 AM

1 x 2 @ 195 lbs

4

Private

CrossFit: 4:30 PM

1 x 2 @ 185 lbs

5

Private

CrossFit: 5:00 AM

1 x 2 @ 165 lbs

6

Adam
Cole

CrossFit: 12:00 PM

1 x 2 @ 150 lbs

7

BJ
Marsh

Open Gym

1 x 2 @ 135 lbs

7

Matt
Pickering

CrossFit: 4:30 PM

1 x 2 @ 135 lbs

8

John
Mullen

CrossFit: 5:00 AM

1 x 2 @ 130 lbs

9

Private

Open Gym

1 x 2 @ 125 lbs

Female Clients

1

Anna
McKay

CrossFit: 4:30 PM

1 x 2 @ 115 lbs

not a PR

1

Heather
Lynaugh

CrossFit: 12:00 PM

1 x 2 @ 115 lbs

2

Taylor
Turner

CrossFit: 6:00 AM

1 x 2 @ 105 lbs

3

Gillian
Sowden

CrossFit: 5:00 AM

1 x 2 @ 96 lbs

used plate mates

4

Renee
Dunn

CrossFit: 4:30 PM

1 x 2 @ 88 lbs

5

KRYSTAL
SEWELL

CrossFit: 6:00 AM

1 x 2 @ 83 lbs

6

Irma
Vlasac

CrossFit: 6:00 AM

1 x 2 @ 75 lbs

7

marjie
bish

CrossFit: 5:00 AM

1 x 2 @ 70 lbs