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Components

DB Snatch

Metcon

Settings

Workout

5.25.2022

Warm-up

On a 5:00 clock:
2-4-6-8 … etc.
Ring Rows
PVC Pass-throughs
Jumping air squats

Warm-Up

DB snatch review and progression

Strength

DB Snatch (build to a 5 rep max (both heads touch))

Complete 5 consecutive reps right then 5 reps left

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10:
12 alternating DB snatches (35/50 lb)
4 bar muscle-ups

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

Whiteboard:

Wednesday, May 25, 2022

Male Clients

1

Dontae
Smiley

12:00 PM CrossFit

1 x 5 @ 105 lbs

Taped 2 1/2s on each side of the hundo and rigged it up

2

Eric
Leininger

5:00 am CrossFit

1 x 5 @ 100 lbs

3

Daz
Williams

6:00 am CrossFit

1 x 5 @ 90 lbs

3

Eric
Wrona

12:00 PM CrossFit

1 x 5 @ 90 lbs

105 w/rt

3

Matt
Haile

6:00 pm CrossFit

1 x 5 @ 90 lbs

4

Chase
Key

6:00 pm CrossFit

1 x 5 @ 80 lbs

100# DB x 1

4

David
Guerra

5:00 am CrossFit

1 x 5 @ 80 lbs

5 on right and 5 on left

4

Mickey
$ Admony

5:00 pm CrossFit

1 x 5 @ 80 lbs

4

Private

5:00 am CrossFit

1 x 5 @ 80 lbs

4

Zeth
Wilson

5:00 pm CrossFit

1 x 5 @ 80 lbs

5

Daniel
Russell

5:00 pm CrossFit

1 x 5 @ 70 lbs

5

Eric
Micek

6:00 am CrossFit

1 x 5 @ 70 lbs

5

Jim
Eamma

5:00 pm CrossFit

1 x 5 @ 70 lbs

5

John
Curl

6:00 am CrossFit

1 x 5 @ 70 lbs

5

Noel
Janacek

12:00 PM CrossFit

1 x 5 @ 70 lbs

each arm

5

Sudheer
Reddy

5:00 pm CrossFit

1 x 5 @ 70 lbs

50,60,70,

5

Taylor
Smith

5:00 am CrossFit

1 x 5 @ 70 lbs

70/arm attempted 80

5

Tom
Powers

12:00 PM CrossFit

1 x 5 @ 70 lbs

6

Chance
Oliver

6:00 am CrossFit

1 x 5 @ 60 lbs

6

Craig
Kamrowski

5:00 pm CrossFit

1 x 5 @ 60 lbs

6

John
Ezell

5:00 am CrossFit

1 x 5 @ 60 lbs

6

Mark
Brooks

5:00 am CrossFit

1 x 5 @ 60 lbs

6

Reid
Landry

5:00 pm CrossFit

1 x 5 @ 60 lbs

7

Brian
Jones

12:00 PM CrossFit

1 x 5 @ 55 lbs

7

Ido
Nagar

CrossFit 7:00 PM

1 x 5 @ 55 lbs

7

Rocky
Mattela

5:00 pm CrossFit

1 x 5 @ 55 lbs

45,50,55

8

Stan
Winsett

6:00 pm CrossFit

1 x 5 @ 50 lbs

9

Doug
McGraw

7:00 am CrossFit

1 x 5 @ 40 lbs

9

Yanir
Snir

CrossFit 7:00 PM

1 x 5 @ 40 lbs

10

Andrew
Qi

8:00 PM CrossFit

1 x 5 @ 35 lbs

11

Alden
Armas

7:00 am CrossFit

1 x 5 @ 24.6 lbs

kettle bell clean

Female Clients

1

Courtney
Tibiletti

6:00 pm CrossFit

1 x 5 @ 60 lbs

2

T
Eamma

6:00 pm CrossFit

1 x 5 @ 55 lbs

3

Michelle
Purcell

6:00 am CrossFit

1 x 5 @ 50 lbs

4

Jessica
McNeil

5:00 am CrossFit

1 x 5 @ 45 lbs

4

Judy
Russell

5:00 pm CrossFit

1 x 5 @ 45 lbs

4

Luz
Perez

12:00 PM CrossFit

1 x 5 @ 45 lbs

4

Sarah
Ezell

5:00 am CrossFit

1 x 5 @ 45 lbs

4

Sydney
Jones

12:00 PM CrossFit

1 x 5 @ 45 lbs

5

Kristie
Brooks

5:00 am CrossFit

1 x 5 @ 40 lbs

5

Stacey
Davis

5:00 am CrossFit

1 x 5 @ 40 lbs

5

Stephanie
Carenza

5:00 am CrossFit

1 x 5 @ 40 lbs

6

Cathy
Landry

5:00 pm CrossFit

1 x 5 @ 35 lbs

7

Mariya
Williams

6:00 am CrossFit

7 x 12 @ 30 lbs

jumping bar

7

Angey
Williams

12:00 PM CrossFit

1 x 5 @ 30 lbs

Muscle snatch

7

Kris
Fanning

12:00 PM CrossFit

1 x 5 @ 30 lbs

8

Alexis
Allred

5:00 am CrossFit

1 x 5 @ 25 lbs

8

LaToya
Banks

5:00 am CrossFit

1 x 5 @ 25 lbs

8

Susan
Jost

5:00 am CrossFit

1 x 5 @ 25 lbs

did 30 right, 2 on left

9

Mounica
Gottipati

CrossFit 7:00 PM

6 x 12 @ 15 lbs