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Components

Clean

Metcon

ACCESSORY / EXTRA

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Workout

CrossFit - Fri, May 24

Warm up (No Measure)

A. GENERAL (5 min)
Amrap 5 minutes
10 Plate ground to overhead
10 In and out Squats
10 Toe Taps on plate

B. MOBILITY / ACTIVATION (1:00)

10-20 Elbow Rotations with barbell

C1. SPECIFIC, DRILLS (12 min)
- Tall muscle clean
- Tall power clean
- Tall Squat clean
—
(from ground / mid shin)
- Tempo Power clean
- Tempo Squat clean
---
Ramp up

C2. SPECIFIC (4:00)
6/6 Single DB deadlift, DB between legs
10 Air Squats
6 DB Snatch
6 DB Goblet Squats

Clean (EMOM 8
1 Power Clean
1 Squat clean

@ 75%)

Clean

TC: 8 minutes
Score: Weight
KG: N/A

Scaling Options
Beginner
As written, technical load

Intermediate
As written

Metcon (Time)

30-20-10
Alternating Dumbbell Snatch
Dumbbell Goblet Squat
@ 1 x 50/35 lbs

RX+ 70/50lbs

TC: 10 minutes
Score: Time
KG: 25/15

Scaling Options
Beginner
20-16-10
Alternating Dumbbell Snatch
Dumbbell Goblet Squat
@ 25/15 lbs

Intermediate
Alternating Dumbbell Snatch
Dumbbell Squat
@ 1 x 35/20 lbs

ACCESSORY / EXTRA (Checkmark)

5 x 25/25' Heavy Suitcase carry

Core & Grip strength

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

Whiteboard:

Friday, May 24, 2024

Male Clients

1

Jean-Paul
Mitterhofer

4:30 PM CrossFit

8 x 2 @ 245 lbs

2

Michael
Watkins

12:00 PM CrossFit

8 x 2 @ 145 lbs

3

Asitha
Senanayake

5:30 PM CrossFit

8 x 2 @ 125 lbs

Female Clients

1

𝙻𝚞𝚕𝚞́
𝙶𝚊𝚛𝚣𝚘́𝚗

4:30 PM CrossFit

8 x 2 @ 135 lbs

2

Karla
Hernandez

5:30 AM CrossFit

8 x 2 @ 115 lbs

3

Kristi
Shehata

5:30 AM CrossFit

8 x 2 @ 95 lbs

3

Raven
Dreibelbis

6:30 AM CrossFit

8 x 2 @ 95 lbs

4

Kalpana
Subbarao

12:00 PM CrossFit

8 x 2 @ 75 lbs