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Components
Snatch Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, August 5th 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (7/5)
Workout
Monday, August 5th 2019
Snatch Complex
E2:00 x 5
Build to a heavy complex of:
1 Power Snatch
1 OHS
1 Squat Snatch
Metcon (Time)
"Rocket Power"
For Time: (15 min cutoff)
21 Lateral Barbell Burpees
21 Power Snatches
15 Lateral Barbell Burpees
15 Overhead Squats
9 Lateral Barbell Burpees
9 Squat Snatches
RX: 115/85
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 05, 2019
Male Clients
1
Juan
Ayala
CrossFit 6:00am
1 x 1 @ 185 lbs
1
Luke
Harris
CrossFit 6:00am
1 x 1 @ 185 lbs
2
Spencer
Harrison
CrossFit 6:00am
1 x 1 @ 135 lbs
Work on speed thru middle
3
Tyler
Scott
CrossFit 4:30pm
1 x 1 @ 115 lbs
4
Jay
Scherer
CrossFit 6:00am
1 x 1 @ 105 lbs
5
Parker
Dickson
Open Gym
1 x 1 @ 95 lbs
6
Mark
Hall
CrossFit 6:00am
1 x 1 @ 85 lbs
Female Clients
1
MH
Saunders
CrossFit: 6:30 PM
1 x 1 @ 145 lbs
2
Erin
Steinfath
Open Gym
1 x 1 @ 105 lbs
3
Amy
Anton
CrossFit: 5:30 PM
1 x 1 @ 95 lbs
3
Lisa
Kennedy
CrossFit: 5:30 PM
1 x 1 @ 95 lbs
4
Kena
Brannan
CrossFit 6:00am
1 x 1 @ 85 lbs
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