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Components

Snatch

Metcon

Settings

Workout

Wednesday

Warm-up

AMRAP 6
3/3 squat reach up
:15 table top hold (https://youtu.be/gBgcBSsJa9w)
3 up down + box step up
3 Snatch DL
3 BTN Snatch Push Press
3 OHS

Review Snatch

Strength

Snatch (3 x 2)

Snatch

*2 sec pause top of knee

Working sets 73-75%

Week 1 of 6

15 min clock

Metcon

Metcon (Time)

2 sets
7-1
OHS (95/65)(75/55)
Burpee Box Jump (24/20)

13 min cap

RX+
135/95

Scaled
Less weight
Step ups
6-1

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Whiteboard:

Wednesday, June 01, 2022

Male Clients

1

Jason
henry

5:30 PM CrossFit

1 x 2 @ 165 lbs

1

Lex
Egea

6:00 AM CrossFit

1 x 2 @ 165 lbs

2

Ricardo
Torres

5:30 PM CrossFit

3 x 2 @ 135 lbs

2

Stefan
Chamlis

5:30 PM CrossFit

1 x 2 @ 135 lbs

3

Hunter
Kiker

5:00 AM CrossFit

3 x 2 @ 115 lbs

4

Keith
Desa

5:00 AM CrossFit

1 x 2 @ 100 lbs

5

BJ
Trahan

5:00 AM CrossFit

3 x 2 @ 95 lbs

5

Eli
Brewton

8:30 AM CrossFit

1 x 2 @ 95 lbs

6

Steven
Lopez

6:30 PM CrossFit

3 x 2 @ 85 lbs

7

Private

5:00 AM CrossFit

2 x 2 @ 35 lbs

Female Clients

1

Shayna
Rogers

5:30 PM CrossFit

1 x 2 @ 95 lbs

2

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

3 x 2 @ 90 lbs

3

Sam
Quale

6:30 PM CrossFit

3 x 2 @ 85 lbs

3x2 75 3x2 85 3x2 75 work on tech

4

Amanda
Wilson

8:30 AM CrossFit

3 x 2 @ 75 lbs

4

Katie
Cuson

5:00 AM CrossFit

3 x 2 @ 75 lbs

5

Leigh
Green

8:30 AM CrossFit

1 x 2 @ 65 lbs

6

Hannah
Trahan

5:00 AM CrossFit

3 x 2 @ 55 lbs

6

Kandiss
Campbell

5:00 AM CrossFit

3 x 2 @ 55 lbs

6

Ying
Huang

8:30 AM CrossFit

3 x 2 @ 55 lbs

6

Dawn
Word

5:00 AM CrossFit

1 x 2 @ 55 lbs

6

Joy
Harrell

8:30 AM CrossFit

1 x 2 @ 55 lbs

7

Jennifer
Trahan

5:00 AM CrossFit

3 x 2 @ 35 lbs