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Components
Snatch Technique #3
Back Squat
Quadratic Formula
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
4/26/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 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):
45 (21/24)
Workout
4/26/2021
"I would rather die on my feet, than lie on my knees."Emiliana Zipada What if we never reach the finish line? What if, as sobering as the thought may be, we never reach our dreams? Would it change who you are today? Would we look back at our goals, and shoot "lower"? Change our dreams? To something --- easier? Even if we somehow knew how it would all pan out, we wouldn't change a single thing. Life isn't about tip-toeing with safety and assurance. It's about chasing what's worth chasing. The process builds the character - not the achievement. Which is why we choose top live on our feet.
Warm-up
See Coach's board.
Snatch Technique #3 (6 sets x 5)
NMT 15 minutes
- 1 snatch dead lift to knees
- 1 snatch dead lift to pockets
- 1 snatch pull
- 1 power snatch
- 1 squat snatch
- rest as needed between sets
- complex does ot have to be unbroken
- move with a purpose
- set 1 - 40% of 1RM snatch
- set 2 - 45%
- set 3 - 50%
- set 4 - 55%
- set 5 - 60%
- set 6 - 65%
- start each new rep from the floor
Back Squat (5 rds x 5 reps @75% 1RM)
Back Squat
- try to stay close to the %.
Quadratic Formula (Time)
30-20-10
- calorie row
- box jump overs 24/20
directly into....
30-20-10
- toes 2 bar
- double dumbbell thrusters
MRx: 30/20, Rx: 50/35
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 26, 2021
Male Clients
1
3
Pete
3:30 PM CrossFit
1 x 5 @ 155 lbs
2
Jon
LeDuc
6:00 AM CrossFit
1 x 5 @ 135 lbs
3
Jeffrey
Scheire
3:30 PM CrossFit
1 x 5 @ 125 lbs
3
Matthew
Kopp
8:30 AM Crossfit
1 x 5 @ 125 lbs
3
Rob
Bush
6:00 AM CrossFit
1 x 5 @ 125 lbs
3
Ryan
Vogl
6:00 AM CrossFit
1 x 5 @ 125 lbs
4
Matthew
Emmons
8:30 AM Crossfit
1 x 5 @ 115 lbs
5
David
Spungin
12:15 PM CrossFit
1 x 5 @ 105 lbs
5
Jay
Griggs
8:30 AM Crossfit
1 x 5 @ 105 lbs
5
Kevin
Gilbert
9:30 AM CrossFit
1 x 5 @ 105 lbs
6
Christian
Solomine
12:15 PM CrossFit
1 x 5 @ 95 lbs
7
Brandon
McCarthy
12:15 PM CrossFit
1 x 5 @ 85 lbs
7
Private
7:15 AM CrossFit
1 x 5 @ 85 lbs
8
Sylvain
Thibault
6:00 PM CrossFit
1 x 5 @ 75 lbs
9
Brian
Roberts
12:15 PM CrossFit
1 x 5 @ 65 lbs
9
Frank
Stanbach
12:15 PM CrossFit
1 x 5 @ 65 lbs
9
Keith
Davis
6:00 PM CrossFit
1 x 5 @ 65 lbs
10
ed
roy
6:00 PM CrossFit
1 x 5 @ 45 lbs
10
Jim
Anderson
3:30 PM CrossFit
1 x 5 @ 45 lbs
10
John
O'Keefe
4:45 PM CrossFit
1 x 5 @ 45 lbs
11
Michael
Leonard
6:00 PM CrossFit
1 x 5 @ 35 lbs
Female Clients
1
Christina
Griggs
7:15 AM CrossFit
1 x 5 @ 85 lbs
modified, cleans
1
Jordan
Dunbar
8:30 AM Crossfit
1 x 5 @ 85 lbs
2
Angie
O'Keefe
4:45 PM CrossFit
1 x 5 @ 70 lbs
2
Beata
Wyatt
9:30 AM CrossFit
1 x 5 @ 70 lbs
3
Carmen
Doyle
6:00 PM CrossFit
1 x 5 @ 65 lbs
3
Kathleen
Dush
9:30 AM CrossFit
1 x 5 @ 65 lbs
3
Sage
Schoenfeld
7:15 AM CrossFit
1 x 5 @ 65 lbs
3
Sarah
Demetriou
9:30 AM CrossFit
1 x 5 @ 65 lbs
4
Annie
Dougherty
12:15 PM CrossFit
1 x 5 @ 55 lbs
4
Kerry
Riefenberg
3:30 PM CrossFit
1 x 5 @ 55 lbs
5
Caitlin
Smith
4:45 PM CrossFit
1 x 5 @ 45 lbs
5
courtney
alberts
12:15 PM CrossFit
1 x 5 @ 45 lbs
5
Gina
Steadman
12:15 PM CrossFit
1 x 5 @ 45 lbs
5
Ruthann
Christensen
3:30 PM CrossFit
1 x 5 @ 45 lbs
5
Shannon
Mahan
8:30 AM Crossfit
1 x 5 @ 45 lbs
6
Allison
Marti
8:30 AM Crossfit
1 x 5 @ 35 lbs
6
Amanda
Spungin
12:15 PM CrossFit
1 x 5 @ 35 lbs
6
Cheryl
Melino
6:00 PM CrossFit
1 x 5 @ 35 lbs
6
Danielle
Harvey
9:30 AM CrossFit
1 x 5 @ 35 lbs
6
Karin
Thomsen
4:45 PM CrossFit
1 x 5 @ 35 lbs
7
Vicki
Spicer
8:30 AM Crossfit
1 x 5 @ 25 lbs
8
Hallie
Ward
3:30 PM CrossFit
1 x 5 @ 20 lbs
9
Dana
Bossert
8:30 AM Crossfit
1 x 5 @ 15 lbs
9
Kathy
Griffiths
8:30 AM Crossfit
1 x 5 @ 15 lbs
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