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Components

Power Snatch Complex

Metcon

Settings

Workout

Wednesday

Warm-up

2 rounds
3 inchworms w/ push up
3/3 step ups
:15 sumo squat hold
:15 hollow rocks

5 Snatch Grip DL
5 Snatch High Pull
5 power snatch
5 BTN Snatch Push Press
5 Snatch Balance

Review complex

Strength

Power Snatch Complex (1 x 1)

1 Power Snatch + 1 Snatch Balance

60-65%

15 min clock

Metcon

Metcon (Time)

5 rounds
10 Box Jump (24/20)
10 SDLHP (95/65)(75/55)
12 TTB

15 min cap

RX+
115/75
6 rounds

Scaled
HKR
Less weight
Step ups
4 rds

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Whiteboard:

Wednesday, May 11, 2022

Male Clients

1

Stefan
Chamlis

5:30 PM CrossFit

1 x 1 @ 155 lbs

2

Jason
henry

4:30 PM CrossFit

1 x 1 @ 135 lbs

3

Daniel
Lenzini

5:30 PM CrossFit

1 x 1 @ 115 lbs

4

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 105 lbs

5

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 1 @ 95 lbs

5

Nathan
Lain

4:30 PM CrossFit

1 x 1 @ 95 lbs

5

Ryan
Stephens

5:30 PM CrossFit

1 x 1 @ 95 lbs

6

scott
Tyler

8:30 AM CrossFit

1 x 1 @ 90 lbs

7

Evan
Baker

5:00 AM CrossFit

1 x 1 @ 80 lbs

Female Clients

1

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

1 x 1 @ 95 lbs

2

Jordyn
Bennett

8:30 AM CrossFit

1 x 1 @ 90 lbs

3

Ashley
Horst

8:30 AM CrossFit

1 x 1 @ 85 lbs

3

Katie
Cuson

5:00 AM CrossFit

1 x 1 @ 85 lbs

3

Lacy
McKinley

4:30 PM CrossFit

1 x 1 @ 85 lbs

4

Alexandra
Moran

8:30 AM CrossFit

1 x 1 @ 80 lbs

5

Amanda
Wilson

8:30 AM CrossFit

1 x 1 @ 75 lbs

5

Carmen
Thompson

5:30 PM CrossFit

1 x 1 @ 75 lbs

5

Katey
Mackin

5:00 AM CrossFit

1 x 1 @ 75 lbs

5

Sam
Quale

5:00 AM CrossFit

1 x 1 @ 75 lbs

6

Hannah
Trahan

5:00 AM CrossFit

1 x 1 @ 70 lbs

7

Samantha
Trahan

5:00 AM CrossFit

1 x 1 @ 65 lbs

8

Paige
Darrow

4:30 PM CrossFit

1 x 1 @ 55 lbs

9

Paulette
Berryman

6:30 PM CrossFit

1 x 1 @ 45 lbs