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Components

Drop Snatch

Metcon

Settings

Workout

Monday

Warm-up

2X
12 Hollow rocks
12 Arch rocks

Gymnastics

Metcon (No Measure)

3X
10 Deficit lunges (5/5)
10 Kipping swings or 5 Strict pullups
:20 Handstand hold
10 Air planes (5/5)

Weightlifting

Drop Snatch (5X3)

Drop Snatch

Metcon

Metcon (Time)

For time:
21 Kb snatch 70/53
21 C2B
20' HS walk
15 KB snatch
15 C2B
20' HS walk
9 KB snatch
9 C2B
20' HS walk

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Whiteboard:

Monday, July 23, 2018

Male Clients

1

Adam
Burkholder

6:00PM CrossFit

5 x 3 @ 95 lbs

1

Brian
Justusson

6:00PM CrossFit

5 x 3 @ 95 lbs

1

Dan
Cayce

6:00PM CrossFit

5 x 3 @ 95 lbs

1

Jamie
Jones

6:00PM CrossFit

1 x 3 @ 95 lbs

1

Jonathan
Dillow

8:00AM CrossFit

1 x 3 @ 95 lbs

2

jacob
popek

8:00AM CrossFit

1 x 5 @ 70 lbs

2

Brandon
Reid

8:00AM CrossFit

1 x 3 @ 70 lbs

3

Patrick
Barfield

5:00PM CrossFit

5 x 3 @ 55 lbs

4

spencer
stapleton

12:00PM Open gym

5 x 3 @ 35 lbs

5

Shane
Spearman

5:00PM CrossFit

5 x 3 @ 18 lbs

Female Clients

1

Stacy
Swiney

8:00AM CrossFit

5 x 3 @ 70 lbs

2

Antoinette
Williams

12:00PM Open gym

5 x 3 @ 55 lbs

2

Kristina
Stapleton

12:00PM Open gym

5 x 3 @ 55 lbs

2

Lindsey
Neyland

6:00AM CrossFit

2 x 3 @ 55 lbs

2

MC
Schmank

12:00PM Open gym

1 x 3 @ 55 lbs

3

erin
finke

12:00PM Open gym

5 x 3 @ 35 lbs

3

Stephanie
Pineda

5:00PM CrossFit

5 x 3 @ 35 lbs