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Components
Power Snatch Technique
"Walk In The Park"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
06/09/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (15/14)
Workout
06/09/2021
“You’ll miss the best things if you keep your eyes shut” - Dr. Suess This quote is worth reading twice. We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans. Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas. There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so. Always a student.
Warm-up
See Coaches Board
Power Snatch Technique (Weight)
5 Sets:
1 Snatch Grip Push Press
1 Snatch Grip Push Jerk
1 Snatch Balance
All sets based on 1RM Snatch:
Set 1 - 70%
Set 2 - 75%
Set 3+4+5 - 80%
"Walk In The Park" (Time)
2,000-m row
600m run/ S: 300m walk
5 strict pull ups
1,000-m row
400m run/ S: 200m walk
4 strict chin ups
500-m row
200m run/ S: 100m walk
3 strict chest 2 bar pull ups
Time cap: 30 min.
Steady pacer
-S: is substitution for run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 09, 2021
Male Clients
1
Luke
Voss
12:15 PM CrossFit
175 lbs
2
Ryan
Vogl
12:15 PM CrossFit
165 lbs
3
Bryan
Dunbar
6:00 AM CrossFit
145 lbs
4
Doug
Davis
12:15 PM CrossFit
135 lbs
4
Matthew
Emmons
9:30 AM CrossFit
135 lbs
4
Rob
Bush
6:00 AM CrossFit
135 lbs
5
Jay
Griggs
8:30 AM Crossfit
120 lbs
6
Frank
Stanbach
6:00 PM CrossFit
95 lbs
6
Gil
Gomez
3:30 PM CrossFit
95 lbs
6
Michael
Sevilla
6:00 PM CrossFit
95 lbs
7
Dan
Meller
6:00 AM CrossFit
75 lbs
7
Mark
Richardson
9:30 AM CrossFit
75 lbs
8
Duncan
Emmons
9:30 AM CrossFit
65 lbs
9
Dan
Lincoln
6:00 AM CrossFit
45 lbs
10
Brian
Roberts
9:30 AM CrossFit
85 lbs
Half depth on Balance
Female Clients
1
Jordan
Dunbar
6:00 AM CrossFit
85 lbs
2
Sage
Schoenfeld
6:00 AM CrossFit
75 lbs
3
Brooke
Bemis
4:45 PM CrossFit
65 lbs
3
Kerry
Riefenberg
8:30 AM Crossfit
65 lbs
4
Annie
Dougherty
6:00 PM CrossFit
60 lbs
5
Carmen
Doyle
6:00 PM CrossFit
55 lbs
5
Dana
Bossert
8:30 AM Crossfit
55 lbs
6
Carly
Pearlman
3:30 PM CrossFit
45 lbs
7
Sarah
Griggs
8:30 AM Crossfit
40 lbs
8
Ann-Marie
whittington
12:15 PM CrossFit
35 lbs
8
Karin
Thomsen
6:00 PM CrossFit
35 lbs
9
Vicki
Spicer
8:30 AM Crossfit
25 lbs
10
Christina
Griggs
4:45 PM CrossFit
85 lbs
11
Gina
Steadman
12:15 PM CrossFit
70 lbs
Strict press, push press
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