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Components
1 Power snatch + 1 Sq ...
Metcon
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Consistency Is Key! - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (11/15)
Workout
Consistency Is Key!
– Metcon Prep: Today we’ll spend a small amount of time working on the power snatch + overhead squat to prepare for today’s metcon. – Metcon: Today’s workout is about consistency – barbell cycling and run intervals. This is a longer piece so look to maintain a slower pace, around 75-80%. This should not be a sprint. The barbell loading increases with each round so this should change your strategy.
Warm-up
A:
Banded Snatch Warm-up
Then,
"Burgener Warm-up w. a pvc"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Then grab barbells and complete:
3 Hang Muscle Snatch
3 Hang Power Snatch
Put bar down + rest 10s
3 Power Snatch on Coaches Call
Strength/Skill
B: 1 Power snatch + 1 Squat Snatch + 2 Overhead Squat (5 sets. Adding weight if form permits. Rest 90s)
Metcon
C: Metcon (Time)
For time:
Run 400 Meters
21 Power Snatch (115, 75)
Run 800 Meters
15 Power Snatch (135, 95)
Run 1 Mile
9 Power Snatch (155, 105)
L3: (95, 65) (115, 75) (135, 95)
L2: (75, 55) (95, 65) (115, 75)
L1: (Alt. DB Snatches x 16 Total Reps per round)
30:00 Time Cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 19, 2019
Male Clients
1
Jason
McLeod
6:00 CrossFit Group Clase...
1 x 1 @ 165 lbs
2
Daniel
Scullion
6:00 CrossFit Group Clase...
1 x 1 @ 155 lbs
2
Ryan
Fox
1:00PM CrossFit Group Cla...
1 x 1 @ 155 lbs
3
Dan
Glauber
6:00 CrossFit Group Clase...
1 x 1 @ 135 lbs
75, 95, 115, 115, 135
4
Dominic
Talanca
1:00PM CrossFit Group Cla...
1 x 1 @ 125 lbs
5
Greg
Barber
6:00 CrossFit Group Clase...
1 x 1 @ 115 lbs
5
Phillip
Jacobs
5:00PM CrossFit Group Cla...
1 x 1 @ 115 lbs
5
Scott
Shapiro
5:00PM CrossFit Group Cla...
1 x 1 @ 115 lbs
75,95,105 115x2
6
Kevin
English
5:00PM CrossFit Group Cla...
1 x 1 @ 105 lbs
7
Cody
Cress
5:00PM CrossFit Group Cla...
1 x 9 @ 65 lbs
8
Matt
Inman
CrossFit: 7:00 AM
1 x 1 @ 0 lbs
Female Clients
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
1 x 1 @ 115 lbs
Missed 120- performed 6/24
1
Jill
Scullion
6:00 CrossFit Group Clase...
1 x 1 @ 115 lbs
2
Ali
Papi
8:45 CrossFit Group Class...
1 x 1 @ 105 lbs
3
Christine
Abbata
6:00PM CrossFit Group Cla...
1 x 1 @ 75 lbs
3
Private
1:00PM CrossFit Group Cla...
1 x 1 @ 75 lbs
3
Olessia
Roth
5:00PM CrossFit Group Cla...
1 x 1 @ 75 lbs
3
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
1 x 1 @ 75 lbs
Still sick 🤮
4
Shelby
Morge
6:00PM CrossFit Group Cla...
1 x 1 @ 70 lbs
5
Beth
Grace
CrossFit: 7:00 AM
1 x 1 @ 65 lbs
5
Rachel
Hatfield
8:45 CrossFit Group Class...
1 x 1 @ 65 lbs
6
Monica
Jacobs
8:45 CrossFit Group Class...
2 x 1 @ 55 lbs
6
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 1 @ 55 lbs
7
Grace
Jacobs
8:45 CrossFit Group Class...
1 x 1 @ 50 lbs
I felt tired😂
8
Stephanie
Chapman
CrossFit: 7:00 AM
1 x 1 @ 38 lbs
9
Karla
Fierimonte
1:00PM CrossFit Group Cla...
1 x 1 @ 0 lbs
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