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Components

3-Point Snatch

Snatch

Metcon

Settings

Workout

Thursday

Warm-up

15 mins

Weightlifting

25 mins

3-Point Snatch (E2MOM for 3 sets)

Snatch (E2MOM for 6 sets (3, 3, 2, 2, 1, 1))

Snatch

*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%

Metcon

Metcon (Time)

75-50-25
DU
21-15-9
C2B

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Whiteboard:

Thursday, June 22, 2017

Male Clients

1

Jake
Jerles

5:00 PM CrossFit

3 x 1 @ 165 lbs

2

Carlos
Jara

11:00 AM CrossFit

3 x 1 @ 115 lbs

3

Brad
Brodzinski

6:00 AM CrossFit

3 x 1 @ 95 lbs

3

Mark
Darvill

6:00 AM CrossFit

3 x 1 @ 95 lbs

3

Private

6:00 PM CrossFit

3 x 1 @ 95 lbs

3

Travis
Stutts

6:00 PM CrossFit

3 x 1 @ 95 lbs

4

Gary
Sunstrom

9:00 AM CrossFit

3 x 1 @ 85 lbs

5

Rikki
Bower

6:00 AM CrossFit

3 x 1 @ 45 lbs

35, 5 each side

6

Brandon
Shuck

6:00 AM CrossFit

1 x 1 @ 185 lbs

95, 135

6

Robert
Herford

6:00 PM CrossFit

1 x 1 @ 165 lbs

Female Clients

1

Ivette
Morales

9:00 AM CrossFit

3 x 1 @ 60 lbs

2

Lori
Turney

9:00 AM CrossFit

3 x 1 @ 55 lbs

2

Martha
Brown

6:00 PM CrossFit

3 x 1 @ 55 lbs

3

Georgia
Rivers

6:00 AM CrossFit

3 x 1 @ 45 lbs

4

Caitlin
Woodrow

6:00 PM CrossFit

3 x 1 @ 40 lbs

4

Jennifer
Rosa

5:00 PM CrossFit

3 x 1 @ 40 lbs

4

Seirra
Dawson

5:00 PM CrossFit

3 x 1 @ 40 lbs

5

Jenny
Rosas

11:00 AM CrossFit

3 x 1 @ 25 lbs

6

Amy
Bullock

5:00 PM CrossFit

2 x 1 @ 90 lbs

6

Jasmine
Nivens

11:00 AM CrossFit

1 x 1 @ 45 lbs