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Components

Snatch + High Hang Sn ...

Metcon

Settings

Workout

Snatch Complex + Pullups/DU/Thrusters

JP's Going Away Party: Saturday 7/21, we are going to meet in Mission Beach on the bay side at Bonita Cove starting at 12pm. We will have a potluck, volleyball and spikeball going! All friends and family are welcome to celebrate the day with us! (please read the email sent to you all for more details)

Warm-up

6 minutes to complete:
10 Scap Pullups
15 Banded Ext. Rotations w/ Press
0:30 Hanging Hollow Body (chinup grip)
10 Cossack Squats
10 PVC Passes
15 Banded PVC OHS
THEN...
DONE TOGETHER:
5 B/N Snatch Grip Press (45/35)
5 Good Mornings (45/35)
5 OHS (45/35)
5 Snatch Balance (45/35)
5 High Hang Snatch (45/35)
5 Low Hang Snatch (45/35)
5 Snatch (45/35)

Snatch + High Hang Snatch + Low Hang Snatch (1 rep every 1:30 for 10 sets)

Build up in weight throughout.

Metcon (AMRAP - Rounds and Reps)

In 18 minutes, perform:
15 ring muscle-ups
25 c2b pullups
35 pullups
Immediately into AMRAP of:
25 double unders
5 thrusters (95/65)

Scale so that you can perform all of the pulling work and make it into the DU and Thrusters because that's where your score is. You should be able to link consecutive muscle-ups and perform 10 unbroken chest-to-bar pullups in order to insure this. Scale DU to a number done in 30 seconds or less or perform 50 single-unders. Thrusters should be at a weight which you can perform 20 in a row, so 5 is a piece of cake.

If you cannot perform Ring MU, sub with Bar MU. If no MU, sub with 25 C2B Pullups, for a sum total of 50 C2B Pullups and 35 Pullups.

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

Whiteboard:

Friday, July 13, 2018

Male Clients

1

Henry
Cobb

4pm CrossFit

1 x 1 @ 185 lbs

2

Craig
Kreinest

12pm CrossFit

1 x 1 @ 155 lbs

2

Private

4pm CrossFit

1 x 1 @ 155 lbs

3

Brian
Kalmenson

6am CrossFit

1 x 1 @ 145 lbs

4

Olivier
Derei

6pm CrossFit

3 x 1 @ 135 lbs

failed 145 on the low hang

4

Private

6am CrossFit

1 x 1 @ 135 lbs

4

Fernando
Flores

5pm CrossFit

1 x 1 @ 135 lbs

5

Lenny
T

4pm CrossFit

1 x 1 @ 130 lbs

6

Scott
Kellner

6am CrossFit

1 x 1 @ 121.28 lbs

7

Gerard
Castro

6am CrossFit

1 x 1 @ 120 lbs

8

Nate
Cobb

8am CrossFit

1 x 1 @ 115 lbs

9

Ken
Nelson

4pm CrossFit

1 x 1 @ 105 lbs

10

Ryan
Holcombe

6pm CrossFit

10 x 3 @ 95 lbs

10

Bill
Curci

5pm CrossFit

3 x 1 @ 95 lbs

10

Andrés
Herrera

8am CrossFit

1 x 1 @ 95 lbs

failed 2 rounds. no wrist wraps.

10

Christopher
Gonzalez

12pm CrossFit

1 x 1 @ 95 lbs

11

Chris
Christian

6am CrossFit

1 x 1 @ 85 lbs

12

Andrew
Grover

7am CrossFit

1 x 1 @ 75 lbs

12

Ryan
Figuerado

5pm CrossFit

1 x 1 @ 75 lbs

12

Yehuda
Lurie

8am CrossFit

1 x 1 @ 75 lbs

Female Clients

1

Kimberly
Colmenero

6pm CrossFit

1 x 1 @ 115 lbs

2

Patricia
Brown

6pm CrossFit

1 x 1 @ 110 lbs

3

Patrisha
Wilson

6am CrossFit

1 x 1 @ 100 lbs

4

Lindsey
Hempy

6am CrossFit

3 x 1 @ 95 lbs

last 3 sets at 95 lbs

5

Samantha
Berenter

6am CrossFit

1 x 1 @ 85 lbs

6

Jaclyn
Morbitzer

12pm CrossFit

1 x 1 @ 82 lbs

7

Alicia
Dolan

6am CrossFit

1 x 2 @ 80 lbs

Split Snatch

7

Kait
Pollen

6pm CrossFit

1 x 1 @ 80 lbs

8

Jen
Carroll

5pm CrossFit

1 x 1 @ 75 lbs

8

Katrin
Henricksen

5pm CrossFit

1 x 1 @ 75 lbs

45, 50, 55, 50, 65, 65, 65, 70, 75

9

Chelsie
Coughlin

12pm CrossFit

1 x 1 @ 70 lbs

9

Janelle
Humphrey

6am CrossFit

1 x 1 @ 70 lbs

9

Private

5pm CrossFit

1 x 1 @ 70 lbs

10

Emily
Gruber

6am CrossFit

1 x 1 @ 65 lbs

10

Sarah
Calvert

12pm CrossFit

1 x 1 @ 65 lbs

10

Taylor
Hempy

6am CrossFit

1 x 1 @ 65 lbs

11

Wifey
(aka Chris ...

4pm CrossFit

1 x 1 @ 60 lbs

LH-HH-LH

12

Katie
Spurrell

6pm CrossFit

10 x 1 @ 55 lbs

13

Alissa
Cobb

7am CrossFit

1 x 1 @ 50 lbs

working on form

14

Janis
Green

7am CrossFit

1 x 1 @ 45 lbs

wonky left shoulder

14

Theresa
Brinsa

4pm CrossFit

1 x 1 @ 45 lbs

15

Teresa
Swanson

12pm CrossFit

1 x 1 @ 35 lbs

Drilled Tecnique

16

Rowena
Sinclair

12pm CrossFit

1 x 1 @ 0 lbs

did 100# backsquat 4 reps

16

Sarah
Ross

6am CrossFit

1 x 1 @ 0 lbs