Public Whiteboard

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Components

2-Position Snatch

Toes-To-Bar

Mon

Main WOD

Metcon (No Measure)

Take 12-15 min and work on the
upper body pulling that needs most work....i.e. - MU / pull up / transitions

Metcon (No Measure)

Working at 80%
10 min of
30 DUs
20 push ups
10 back squats @ 40-50% max

Metcon (No Measure)

Working at 80%
10 min of
30 cal row
20 DB press strict - light/medium
10 front squat @ 40% max

Team training

2-Position Snatch (EMOM 10 x 1 rep @ 50%)

Toes-To-Bar (Clusters 5.5.5 x 3 (ex))

Toes-To-Bar

Metcon (No Measure)

2k row @ 80%

Metcon (No Measure)

EMOM 10 of
1 power clean
2 front squats
1 jerk
50% of max C/J

Accessory Work

Metcon (No Measure)

10 strict chin ups
Rest 1 min
10 strict dips
Rest 1 min
5 sets

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

Whiteboard:

Monday, July 18, 2016

Male Clients

Robert
Ball

6:30 AM CrossFit

1 x 1 @ 115 lbs

Avery
Jessup

6:30 AM CrossFit

1 x 1 @ 105 lbs

Female Clients

Sarah
Holman

5:30 PM Competitive Cross...

10 x 2 @ 65 lbs

snatch emom 65# clean & Jerk emom 80#