Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Saturday 080820

CrossFit

[WARM-UP]

:30 Jumping Jacks
:30 Hands Only Inchworm
:30 Sampson Lunges

:30 Jumping Jacks
:30 Feet Only Inchworms
:30 Reverse Lunges

:30 Jumping Jacks
:30 Contralateral Inchworms
:30 Lateral Squats

[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).

[PRACTICE]
Power Snatch Technique Practice

1 Round:
4 Power Snatches
4 Overhead Lunges
4 Burpees
4 Overhead Lunges
4 Power Snatches

Metcon (5 Rounds for time)

"Imaginary Friends"

Every 5:00 x 5 Rounds:
7 Power Snatches
10 Overhead Lunges
10 Burpees
10 Overhead Lunges
7 Power Snatches

[SCALING]

SNATCHES: 1-Arm Alternating (10 Total), Double DB, Barbell (95/65).

LUNGES: 1-Arm Overhead (right the first time, left the second time), Double DB, Barbell (95/65), Goblet Lunges, Use no wt.

BURPEES: Squat Thrust, Push Ups.

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

Whiteboard:

Saturday, August 08, 2020

Male Clients

Female Clients

Renée
Mihail

HOME WOD (Log Scores Only...

11:00

1 x 30# DB 10 alt DB snatch R arm for first lunge; L for second

Victoria
Inzerillo

ZOOM ONLINE (9:00 AM)

11:39

11# plates on smart bar (22# total)

Emily
McCarthy🏃🏻‍♀️

OUTDOOR (9:00 AM)

13:48

45#