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Components

Snatch Grip Paused DL

Metcon

800m Run

Settings

Workout

Friday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

20 mins

Snatch Grip Paused DL (5x2)

*If you have a true 1RM Snatch, complete the 5x2 at 1RM with a pause 2" off the ground
*If no true snatch max, then increase weight through each set
*Concentrate on hitting all positions

Metcon

Metcon (Time)

20 KB Snatch (1.5/1)
30 HR Push-ups
40 Abmat Sit-ups
10 KB Snatch (1.5/1)
20 HR Push-ups
30 Abmat Sit-ups

Afterbash

800m Run (Time)

Max Effort 800m Run

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

Whiteboard:

Friday, April 15, 2016

Male Clients

1

Brandon
Shuck

5:00 PM CrossFit

5 x 2 @ 275 lbs

2

Andrew
Ross

5:00 PM CrossFit

5 x 2 @ 255 lbs

2

Justin
Flatt

6:00 PM CrossFit

5 x 2 @ 255 lbs

3

Kason
Davis

5:00 PM CrossFit

5 x 2 @ 225 lbs

4

Shawn
Mirabal

11:00 AM CrossFit

5 x 2 @ 200 lbs

5

christopher
carroll

5:00 PM CrossFit

5 x 2 @ 195 lbs

6

Private

5:00 AM CrossFit

5 x 2 @ 155 lbs

7

James
Gutin

11:00 AM CrossFit

5 x 2 @ 135 lbs

8

Private

6:00 PM CrossFit

5 x 2 @ 125 lbs

9

Cory
McCleaf

5:00 PM CrossFit

3 x 2 @ 225 lbs

9

Dan
Carley

5:00 AM CrossFit

2 x 2 @ 195 lbs

3@165

9

Jose
Aguayo

5:00 PM CrossFit

2 x 2 @ 135 lbs

9

Todd
McDaniel

5:00 AM CrossFit

2 x 2 @ 245 lbs

125#, 135#, 165#, 215#, 245#

Female Clients

1

Jasmine
Nivens

9:00 AM CrossFit

5 x 2 @ 95 lbs

95 last rep

1

Macaira
Herford

11:00 AM CrossFit

5 x 2 @ 95 lbs

2

Georgia
Rivers

6:00 AM CrossFit

5 x 2 @ 75 lbs

2

Mallory
Fiery

5:00 PM CrossFit

5 x 2 @ 75 lbs

55,65,70,75,75

3

Esther
Aguayo

5:00 PM CrossFit

5 x 2 @ 65 lbs

3

Omayra
Rosa

9:00 AM CrossFit

5 x 2 @ 65 lbs

4

Michelle
Shuck

6:00 AM CrossFit

3 x 2 @ 120 lbs