Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Snatch

Metcon

Settings

Workout

Wonderful Wednesday Workout

Snatch (Work to heavy set of 3 full snatch, reset each rep)

Snatch

Those comfortable with the snatch work up to a heavy set of 3 full snatch, re-setting at bottom each rep.

Beginners practice hang power snatches/ power snatches/ light overhead squats.

Metcon (AMRAP - Rounds and Reps)

15 minute AMRAP with a partner:

Partner 1 - 15/10 calorie bike
Partner 2 - 12 deadlifts, 9 hang power cleans, 6 shoulder to overhead 155/105#.

Switch after both partners have completed their assigned work. You get one round each time you switch.

** Same bar for all the weightlifting movements. Use a weight that does not require more than one quick break on the hang power cleans.

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

Whiteboard:

Wednesday, July 17, 2019

Male Clients

1

Dennis
Shelton

4:30 PM CrossFit

1 x 3 @ 135 lbs

TNGO

1

Paul
Miller

Drive Thru

1 x 3 @ 135 lbs

2 x 145

2

AJ
Ross

6:00 AM CrossFit

1 x 3 @ 115 lbs

135 1x1

3

Clint
VanHoy

8:00 AM CrossFit

1 x 3 @ 105 lbs

3

Dave
Lombardo

5:00 AM CrossFit

1 x 3 @ 105 lbs

3

Jason
Jones

5:00 AM CrossFit

1 x 3 @ 105 lbs

3

Keith
Jones

7:30 PM CrossFit

1 x 3 @ 105 lbs

4

Logan
Griffith

5:30 PM CrossFit

1 x 6 @ 95 lbs

Focused on getting movement down

4

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 3 @ 95 lbs

4

Wallis
Shoppy

5:00 AM CrossFit

1 x 3 @ 95 lbs

5

Robert
Meredith Jr

10:00 AM CrossFit

1 x 3 @ 75 lbs

6

Victor
Jimenez

8:00 AM CrossFit

1 x 10 @ 65 lbs

6

Max
Leaming

5:00 AM CrossFit

1 x 3 @ 65 lbs

7

David
Johnson

8:00 AM CrossFit

1 x 3 @ 45 lbs

Female Clients

1

Carla
Henriet

5:00 AM CrossFit

1 x 3 @ 102 lbs

2

Victoria
Duncan

5:30 PM CrossFit

1 x 3 @ 85 lbs

2 @ 95#

3

Rachel
Blackwell

10:00 AM CrossFit

1 x 3 @ 70 lbs

4

Lisa
Zawacki

10:00 AM CrossFit

1 x 3 @ 65 lbs

4

Rebecca
Shoppy

5:30 PM CrossFit

1 x 3 @ 65 lbs

5

Hannah
Padovano

5:30 PM CrossFit

1 x 3 @ 60 lbs

6

Jesseca
Rodriguez

5:30 PM CrossFit

1 x 3 @ 55 lbs

6

Kelly
Ulman

5:30 PM CrossFit

1 x 3 @ 55 lbs

6

Kyra
Odum

5:30 PM CrossFit

1 x 3 @ 55 lbs

7

Kiyoka
Yahaba

7:30 PM CrossFit

1 x 3 @ 50 lbs

8

Amy
Linton

10:00 AM CrossFit

1 x 3 @ 45 lbs

8

Jessyca
Doty

5:30 PM CrossFit

1 x 3 @ 45 lbs

9

Marcy
Butler

8:00 AM CrossFit

1 x 3 @ 40 lbs

9

Vanessa
Cordova

7:30 PM CrossFit

1 x 3 @ 40 lbs

10

Linnet
Orbe

6:00 AM CrossFit

1 x 3 @ 30 lbs

10

Michelle
Vaughn

8:00 AM CrossFit

1 x 3 @ 30 lbs