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Components
Jump N' Rope Challenge x3
Can you hang?
Squat Snatch
Overhead Pause Squats
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
5/11/2017 - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
Open Gym 5:20AM-10:30AM
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
Foundations 5:20 PM
5:20 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (4/6)
Workout
5/11/2017
In's
3x8 Pull-ups
OR
3x5 Muscle-ups
Yoga/Mobility
Upright Titanic Full Nelson
Warm-up
Snatch Complex Warm up
3 Rounds
5 Snatch Pulls
5 Muscle Snatch
5 Snatch Grip Push Press
5 Power Snatch
5 Snatch Drop
Skill/Strength
If you do not have double unders, you will work on DU's with the coach.
If you can do DU's you will do the Jump N' Rope Challenge. If you can do both record it! you can get a free jump rope every year for life from Jump N' Rope.
Jump N' Rope Challenge x3 (Time)
3 Attempts at given rep scheme below. Record ONLY your BEST time.
100 Alternating steps (doing one step with each foot = 1 rep)
100 Double Unders
WOD
Do not rush your lifts. Work up in weight and keep you core tight with the weight overhead.
Can you hang?
Try to allow for about 20 minutes for all lifts.
Superhero Training
Squat Snatch (5x3)
Squat Snatch
Overhead Pause Squats (3x5)
3 Second Pause at bottom of the squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 11, 2017
Male Clients
1
Jordan
Brewer
5:20 PM CrossFit
0:59
2
Cyrus
Medrano
6:30 PM CrossFit
1:05
3
lance
cartwright
6:30 AM CrossFit
4:00
4
Jeremy
Springer
5:20 PM CrossFit
1:30
Alternating
Female Clients
1
Steph
Karins
5:20 AM CrossFit
3:20
2
Emily
Hilton
9:30 AM CrossFit
3:37
3
Christina
Tovar
9:30 AM CrossFit
4:00
260
3
Laiken
Williams
6:30 AM CrossFit
4:00
200 alternating and thru 62 doubles
4
Rachel
Kimbrell
6:30 AM CrossFit
2:00
49 first time switching feet, 90 second time, no DU;(
5
Janet
James
5:20 AM CrossFit
4:00
122 stepping in 2 min. Practice DU attempts for 2 min
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