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Components

Hang Snatch

Metcon

Settings

Workout

Monday

Warm-up

15 mins

Dynamic Warm-up

Weightlifting

20 mins

Deload Complex
Snatch High Pull + Hang Snatch
*Spend 20 mins working on positions
and don’t go higher than 70% of
1RM

Hang Snatch (Snatch High Pull + Hang Snatch)

Hang Snatch

Metcon

Metcon (2 Rounds for time)

From 0:00 to 6:00
2 RFT
4 Strict Pull-ups (Rx+ C2B)
7 KB Thrusters (Right Arm) (1.5/1)
8 Kipping Pull-ups (Rx+ C2B)
7 KB Thrusters (Left Arm) (1.5/1)
*Rest with remaining time

At 6:00
2 RFT
4 Strict Pull-ups (Rx+ C2B)
7 KB Thrusters (Right Arm) (1.5/1)
8 Kipping Pull-ups (Rx+ C2B)
7 KB Thrusters (Left Arm) (1.5/1)

*Record time for each 2 round set
*6:00 cap each
*No butterfly

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

Whiteboard:

Monday, April 11, 2016

Male Clients

1

Casey
Smith

5:00 AM CrossFit

1 x 1 @ 175 lbs

2

Cory
McCleaf

6:00 PM CrossFit

1 x 1 @ 140 lbs

working on flat not leaving the ground

2

Travis
Stutts

6:00 PM CrossFit

1 x 1 @ 140 lbs

3

Andrew
Ross

5:00 PM CrossFit

1 x 1 @ 135 lbs

3

Chad
Harrell

5:00 AM CrossFit

1 x 1 @ 135 lbs

3

Eric
Robinson

9:00 AM CrossFit

1 x 1 @ 135 lbs

4

Jason
Cansler

6:00 PM CrossFit

5 x 1 @ 95 lbs

5

Private

6:00 AM CrossFit

1 x 1 @ 85 lbs

5

Jose
Aguayo

6:00 AM CrossFit

1 x 1 @ 85 lbs

5

Young
Kim

7:00 PM CrossFit

1 x 1 @ 85 lbs

6

Private

6:00 PM CrossFit

1 x 1 @ 80 lbs

7

Gary
Sunstrom

9:00 AM CrossFit

1 x 1 @ 75 lbs

7

Joey
White

5:00 PM CrossFit

1 x 1 @ 75 lbs

split

8

Sebastian
Vazquez

7:00 PM CrossFit

1 x 1 @ 65 lbs

8

Todd
McDaniel

5:00 AM CrossFit

1 x 1 @ 65 lbs

Female Clients

1

Amanda
Klosterman

6:00 PM CrossFit

9 x 1 @ 95 lbs

2

Jackie
Cansler

6:00 PM CrossFit

5 x 1 @ 75 lbs

3

Kelly
Melton

11:00 AM CrossFit

10 x 1 @ 70 lbs

3

Michelle
Shuck

9:00 AM CrossFit

4 x 1 @ 70 lbs

4

Holli
Christ

6:00 AM CrossFit

1 x 1 @ 55 lbs

4

Lisa
Hovis

6:00 AM CrossFit

1 x 1 @ 55 lbs

4

Rachel
Klahr

6:00 PM CrossFit

1 x 1 @ 55 lbs

5

Corey
Knight

7:00 PM CrossFit

2 x 1 @ 50 lbs

5

Cassie
Steck

9:00 AM CrossFit

1 x 1 @ 50 lbs

6

Courtney
Schuler

9:00 AM CrossFit

3 x 2 @ 45 lbs

6

Brittany
Dirmann

6:00 AM CrossFit

1 x 2 @ 45 lbs

shoulder still buggin..working slowly up

6

Julia
Sanchez

5:00 PM CrossFit

1 x 1 @ 45 lbs

7

Laura
Yakamna

6:00 PM CrossFit

1 x 1 @ 43 lbs

8

Esther
Aguayo

6:00 AM CrossFit

1 x 10 @ 35 lbs

9

Amanda
Strous

6:00 PM CrossFit

1 x 1 @ 0 lbs

9

Amy
Remer

5:00 PM CrossFit

1 x 1 @ 0 lbs

sub backsquats..elbow injured