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Components
Snatch Technique Light
I will Survive
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
4/14/2021 - 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):
39 (19/20)
Workout
4/14/2021
"The goal is not to be perfect by the end. The goal is to be better today." We are "completionists" by nature. We aren't a group to half - complete tasks. We finish things. But in that desire to achieve the end-state, we must be mindful of the other edge of the sword. If we have one eye on the finish line, we'll only have one eye on the path directly ahead. The only task that matters, right here and now. Keeping an eye on the prize can be misleading. We set clear, actionable objectives, but we don't become obsessed with them. We become obsessed with the now. Keeping our eyes focused on making today a masterpiece is all that matters. Brick by brick.
Warm-up
See Coach's board.
Snatch Technique Light (Weight)
On the 2:00 x 5 sets
- 3-position power snatch
- light loads, focus on speed and positioning
- position 1: pockets (high hang)
- position 2: 1 inch above the knee (hang)
- position 3: floor
- all sets performed at 30-40% of 1RM power snatch
I will Survive (AMRAP - Rounds and Reps)
1st 5 min AMRAP
- 500/400 row buy-in then,
max rds of:
-30 double unders (60 singles)
- 5 power snatches
MRx: 75/55, Rx: 95/65, Rx+: 135/95
Rest 5:00
2nd 5 min AMRAP of:
- 500/400m row buy-in then
max rds of:
- 30 du's (60)
- 10 power snatches
MRx: 55/35, Rx: 65/45, Rx+: 95/65
Rest 5:00
3rd 5 min AMRAP of:
- 500/400m row buy-in then
max rds of:
- 30 du's (60)
- 15 power snatches
MRx: 35/15, Rx: 45/25, Rx+: 75/55
- this should be a sprint
- score is total rds and reps for all 3 rds. DO NOT ADD ALL THE REPS TO EQUAL ANOTHER RD. EX. if you complete 3 rds in each AMRAP and 25 reps you can have a score like 9 rds and 75 reps.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 14, 2021
Male Clients
1
John
O'Keefe
5:00 PM CrossFit
135 lbs
2
Ryan
Vogl
3:00 PM CrossFit
125 lbs
3
Darren
Reed
3:00 PM CrossFit
115 lbs
3
Jay
Griggs
9:30 AM CrossFit
115 lbs
3
Kevin
Gilbert
9:30 AM CrossFit
115 lbs
4
Matthew
Emmons
8:30 AM Crossfit
110 lbs
5
Cameron
Shepherd
8:30 AM Crossfit
95 lbs
5
Christian
Solomine
12:15 PM CrossFit
95 lbs
5
Doug
Davis
12:15 PM CrossFit
95 lbs
5
Gil
Gomez
4:00PM CrossFit
95 lbs
6
Brian
Roberts
12:15 PM CrossFit
75 lbs
6
Keith
Davis
6:00 PM CrossFit
75 lbs
6
Private
6:00 AM CrossFit
75 lbs
7
Duncan
Emmons
5:00 PM CrossFit
65 lbs
7
Jeremy
Landrum
6:00 PM CrossFit
65 lbs
7
Jon
LeDuc
6:00 AM CrossFit
65 lbs
8
Michael
Leonard
4:00PM CrossFit
45 lbs
9
Jim
Anderson
5:00 PM CrossFit
35 lbs
9
Xavi
Gomez
4:00PM CrossFit
35 lbs
Female Clients
1
Brooke
Bemis
4:00PM CrossFit
75 lbs
2
Jordan
Dunbar
8:30 AM Crossfit
65 lbs
3
Angie
O'Keefe
6:00 AM CrossFit
55 lbs
3
Carmen
Doyle
6:00 PM CrossFit
55 lbs
3
Katie
Seelhoff
6:00 PM CrossFit
55 lbs
3
Peri
Vogl
7:15 AM CrossFit
55 lbs
4
Karin
Thomsen
6:00 PM CrossFit
50 lbs
5
Annie
Dougherty
3:00 PM CrossFit
45 lbs
5
Hayley
Murphy
12:15 PM CrossFit
45 lbs
5
Ruthann
Christensen
3:00 PM CrossFit
45 lbs
6
Danielle
Harvey
3:00 PM CrossFit
35 lbs
6
Sarah
Guillaudeu
6:00 AM CrossFit
35 lbs
6
Sarah
Willoughby
5:00 PM CrossFit
35 lbs
6
Shannon
Mahan
9:30 AM CrossFit
35 lbs
7
Kathy
Griffiths
7:15 AM CrossFit
30 lbs
8
Cheryl
Melino
6:00 PM CrossFit
25 lbs
8
Katherine
Landrum
6:00 PM CrossFit
25 lbs
8
kathy
long
8:30 AM Crossfit
25 lbs
9
Dana
Bossert
8:30 AM Crossfit
15 lbs
9
Vicki
Spicer
8:30 AM Crossfit
15 lbs
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