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Components

Metcon

Metcon

Three Position Snatch

Settings

Workout

Tuesday

Metcon

5 minutes Rest between Part A & B.

You don't need to reset rower or bike for this workout but do not count rollover calories. Add on to the number thats on the screen.

A: Metcon (AMRAP - Rounds and Reps)

Rx =
15 minute AMRAP of:
25/20 calorie row
15 toes to bar
50 double-unders

B: Metcon (AMRAP - Rounds and Reps)

Rx =
15 minute AMRAP of:
20/15 calorie bike
10 dumbbell snatch (50/35)
10 pull-ups or 5/4 bar muscle ups

Rx+ =
10 dumbbell snatch (70/50)
10 bar muscle ups

Extra

C: Three Position Snatch (E2M x 6 sets @70%)

1. Ground
2. Low Hang (Below Knee)
3. Hang (Top of the Knee)

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

Whiteboard:

Tuesday, August 02, 2022

Male Clients

1

Anthony
Vorachak

Open Gym

6 + 14

2

Josh
Patch

Open Gym

5 + 40

Unbroken

3

BJ
Marsh

CrossFit: 5:00 AM

4 + 25

4

Jake
Adams

CrossFit: 12:00 PM

4 + 4

5

yasser
elhariry

CrossFit: 12:00 PM

4 + 2

6

Andy
Kaestle

CrossFit: 5:00 AM

3 + 54

7

Hunter
Brayton

Open Gym

3 + 46

8

Stowe
Beam

CrossFit: 6:00 AM

3 + 40

9

Adam
Cole

CrossFit: 12:00 PM

4 + 18

mix singles / doubles

9

Ben
Kulp

CrossFit: 12:00 PM

4 + 18

I think???? 25 DUBs each round

10

Benjamin
Weckerle

CrossFit: 5:30 PM

3 + 0

Female Clients

1

Alaina
Savage

Open Gym

6 + 22

2

Taylor
Turner

CrossFit: 5:30 PM

4 + 15

3

Katie
Townsend

CrossFit: 5:30 PM

4 + 13

4

Anna
McKay

CrossFit: 6:00 AM

3 + 7

5

Katie
Hornstein

CrossFit: 12:00 PM

4 + 32

Mostly singles, a few doubles

6

Irma
Vlasac

CrossFit: 6:00 AM

4 + 20

7

Shira
Wakschlag

CrossFit: 6:00 AM

4 + 7

5 knees to chest - 10 V ups Singles

8

Laura
Pickrell

CrossFit: 6:00 AM

3 + 0

9

Megan
Landgraf

CrossFit: 5:30 PM

2 + 55

Some singles some dubs