Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Snatch Pull + Snatch

Settings

Workout

Welcome to the Black Parade

Warm-up

2 Sets:
1:00 Bike
10 Reverse Lunge w/Twist
:30 Handstand Hold
10 Single Arm Press R/L (Light-Moderate)

Metcon

Metcon (5 Rounds for reps)

Complete 5 Sets for Max Reps:
AMRAP 1 Minute 30 Seconds:
10/7 Calorie Bike
Max Wallballs (20/14)
-rest 1 Minute 30 Seconds-

Weightlifting

Snatch Pull + Snatch (3 x 1)

*Build up to first weight. Listed below are the "working sets"

1 Snatch Pull + 1 Power Snatch @ 75% (OR 7.5/10 RPE) 1 RM Snatch

1 Snatch Pull + 1 Power Snatch @ 80% (OR 8/10 RPE) 1 RM Snatch

1 Snatch Pull + 1 Power Snatch @ 85% (OR 8.5/10 RPE) 1 RM Snatch

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

Whiteboard:

Tuesday, April 26, 2022

Male Clients

1

Brad
Robert

CrossFit: 6:15 AM

157 Total Reps

2

Luke
Lister

CrossFit: 5:15 AM

121 Total Reps

3

Chuck
Lambertz

CrossFit: 6:15 AM

120 Total Reps

decent, decent, oh, no, oh no

4

PJ
Kearn

CrossFit: 6:15 PM

117 Total Reps

5

Keagan
Boyd

CrossFit: 6:15 PM

113 Total Reps

6

Jerry
Sipe

CrossFit: 6:15 AM

94 Total Reps

7

James
Coash

CrossFit: 6:15 AM

75 Total Reps

8

Jay
Lowell

CrossFit: 5:15 PM

71 Total Reps

bke 10 #14 wb 9'

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

142 Total Reps

2

Mallory
Robert

CrossFit: 5:15 AM

108 Total Reps

3

Jolene
Pfeil

CrossFit: 5:15 PM

104 Total Reps

4

Amber
Lambertz

CrossFit: 5:15 AM

102 Total Reps

5

Candace
Lister

CrossFit: 5:15 AM

96 Total Reps

5

Monteene
Carter

Remote Athlete

96 Total Reps

6

Leah
Loring

CrossFit: 5:15 PM

85 Total Reps

7

Megan
Katt

CrossFit: 5:15 PM

76 Total Reps

8

Jill
Krier

CrossFit: 5:15 AM

72 Total Reps

#4 more pounds makes a HUGE difference!

9

Private

CrossFit: 6:15 PM

70 Total Reps

10

Renata
Knox

CrossFit: 6:15 AM

58 Total Reps

10

Tina
Haist

CrossFit: 6:15 PM

58 Total Reps