Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Power Snatch

Snatch Balance

Squat Snatch

Snatch

Metcon

Settings

Workout

WOD - Monday, April 23, 2018

Weightlifting

Power Snatch
3-3-3-3-3 (Work up to 75% of 1RM snatch)
Snatch Balance
2-2-2-2-2 (Work up 85% of 1RM snatch)
Squat Snatch
1-1-1-1-1 (Find 1 RM for the day)

Complete all sets for each before moving to the next. Work up to target % for PS and SB with the goal of setting up for a 1 RM squat snatch

Power Snatch (Work up to 75% of Snatch)

Power Snatch

Snatch Balance (Work up to 85% of Snatch)

Snatch Balance

Squat Snatch (Work up to 1 RM for the day)

Squat Snatch

Snatch (for % and 1 RM snatch)

Snatch

Metcon

Metcon (Time)

21-15-9
Overhead Squat (95/65)
Toes-2-Bar

Rx+= (135/85)
Rx55+= (75/45)
10 Min Cap

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

Whiteboard:

Monday, April 23, 2018

Male Clients

1

Private

4:30 PM CrossFit

1 x 3 @ 155 lbs

2

Robert
Self

5:00 AM CrossFit

1 x 3 @ 135 lbs

3

Ken
Walma

5:00 AM CrossFit

5 x 3 @ 115 lbs

3

Alex
Karpinski

7:30 PM CrossFit

1 x 3 @ 115 lbs

3

Brandon
Henry

5:00 AM CrossFit

1 x 3 @ 115 lbs

3

Daniel
Jeffery

4:30 PM CrossFit

1 x 3 @ 115 lbs

3

Jeff
Beatty

4:30 PM CrossFit

1 x 3 @ 115 lbs

3

Tom
Boyle

5:00 AM CrossFit

1 x 3 @ 115 lbs

4

Casey
Hall

5:30 PM CrossFit

1 x 3 @ 110 lbs

5

Brennan
Wesolowski

8:00 AM CrossFit

1 x 3 @ 105 lbs

5

Keith
Jones

7:30 PM CrossFit

1 x 3 @ 105 lbs

5

Mike
McCleery

4:30 PM CrossFit

1 x 3 @ 105 lbs

5

Paul
Miller

8:00 AM CrossFit

1 x 3 @ 105 lbs

6

Chris
Bryant

5:30 PM CrossFit

5 x 3 @ 95 lbs

6

Dave
Lombardo

5:00 AM CrossFit

1 x 3 @ 95 lbs

6

Mike
Brown

5:00 AM CrossFit

1 x 3 @ 95 lbs

6

Randy
Godfrey

6:00 AM CrossFit

1 x 3 @ 95 lbs

6

Travis
Trotter

4:30 PM CrossFit

1 x 3 @ 105 lbs

7

Harris
Frank

5:00 AM CrossFit

1 x 3 @ 85 lbs

7

Lee
Whetstone

7:30 PM CrossFit

1 x 3 @ 85 lbs

7

Robin
Gautham Mu ...

6:00 AM CrossFit

1 x 3 @ 85 lbs

8

David
Johnson

8:00 AM CrossFit

1 x 3 @ 60 lbs

9

Jeff
Davis

10:00 AM CrossFit

1 x 3 @ 45 lbs

careful with right shoulder

Female Clients

1

Cindy
Manning

8:00 AM CrossFit

1 x 3 @ 85 lbs

1

Kasey
Kohring

5:30 PM CrossFit

1 x 3 @ 85 lbs

2

Dana
Boyle

10:00 AM CrossFit

1 x 3 @ 80 lbs

3

Saskia
Arnesen

10:00 AM CrossFit

1 x 3 @ 75 lbs

3

Sherry
Godfrey

6:00 AM CrossFit

1 x 3 @ 75 lbs

3

Victoria
Duncan

5:30 PM CrossFit

1 x 3 @ 75 lbs

4

Becca
Roper

5:30 PM CrossFit

1 x 3 @ 65 lbs

4

Siobhan
Dunford

5:30 PM CrossFit

1 x 3 @ 65 lbs

5

Allison
Elliott

5:00 AM CrossFit

1 x 3 @ 60 lbs

5

Lori
Adkins

5:00 AM CrossFit

1 x 3 @ 60 lbs

6

Florisa
Acosta

6:00 AM CrossFit

1 x 3 @ 55 lbs

6

Lily
Anderson

10:00 AM CrossFit

1 x 3 @ 55 lbs

6

Tracy
Jennings

10:00 AM CrossFit

1 x 3 @ 55 lbs

7

Brenda
Miller

8:00 AM CrossFit

5 x 3 @ 50 lbs

7

Angie
Bryant

4:30 PM CrossFit

1 x 3 @ 50 lbs

7

Kelsey
Questel

6:00 AM CrossFit

1 x 3 @ 50 lbs

7

Michelle
Gillespie

8:00 AM CrossFit

1 x 3 @ 50 lbs

failed at 4th round. shoulder clicks the whole rotation

8

Andrea
Kilgren

7:30 PM CrossFit

1 x 3 @ 45 lbs

8

Kerry
Welch

10:00 AM CrossFit

1 x 3 @ 45 lbs

8

Sharon
Brooks

6:00 AM CrossFit

1 x 3 @ 45 lbs

9

America
Jones

7:30 PM CrossFit

1 x 3 @ 40 lbs

10

Vanessa
Beatty

4:30 PM CrossFit

1 x 3 @ 30 lbs

11

Michelle
Vaughn

8:00 AM CrossFit

5 x 3 @ 15 lbs