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Components

Snatch

Metcon

Metcon

Settings

Workout

Friday

Weightlifting

A: Snatch (18 minutes to do 10-8-6-4-2)

10 reps @60%
8 reps @70%
6 reps @75%
4 reps @80%
2 reps @85%

Metcon

B: Metcon (AMRAP - Rounds and Reps)

Rx=
12 minute AMRAP of:
16 dumbbell snatch (50/35)
20 abmat situps

Rx+=
12 minute AMRAP of:
16 dumbbell snatch (70/50)
20 ghd situps

Extra

C: Metcon (Time)

Rx =
50 strict pull-ups

Rx+ =
100 strict pull-ups

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

Whiteboard:

Friday, April 08, 2022

Male Clients

1

Private

CrossFit: 5:00 AM

1 x 2 @ 165 lbs

2

Adam
Cole

CrossFit: 12:00 PM

1 x 2 @ 155 lbs

1 @ 165# - PR

3

Matt
Pickering

CrossFit: 4:30 PM

1 x 2 @ 135 lbs

4

Private

Open Gym

1 x 2 @ 125 lbs

4

John
Mullen

CrossFit: 5:00 AM

1 x 2 @ 125 lbs

Did one at 135 now that I was warmed up

5

yasser
elhariry

CrossFit: 5:00 AM

1 x 2 @ 115 lbs

6

Bud
Vazquez

CrossFit: 6:00 AM

1 x 2 @ 105 lbs

7

Jon
Falkenburg

CrossFit: 4:30 PM

1 x 2 @ 90 lbs

8

BJ
Marsh

CrossFit: 5:00 AM

1 x 1 @ 145 lbs

Failed a lot

Female Clients

1

Alaina
Savage

Open Gym

1 x 2 @ 145 lbs

2

Anna
McKay

CrossFit: 4:30 PM

1 x 2 @ 115 lbs

3

Myah
Pease

CrossFit: 5:00 AM

1 x 2 @ 105 lbs

EEEK

4

Laura
Pickrell

CrossFit: 6:00 AM

1 x 2 @ 103 lbs

5

Gillian
Sowden

CrossFit: 5:00 AM

1 x 2 @ 93 lbs

1@98

6

Irma
Vlasac

CrossFit: 6:00 AM

1 x 2 @ 85 lbs

7

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 2 @ 80 lbs

8

Private

CrossFit: 4:30 PM

1 x 2 @ 75 lbs

9

Liz
Storn

CrossFit: 5:00 AM

1 x 2 @ 65 lbs