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Components

Drop Snatch

Metcon

Settings

Workout

Friday

Warm-up

2X
:30 Dball hold
:30 L-sit hold

Gymnastics

Metcon (No Measure)

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

Weightlifting

Drop Snatch (5X3)

Drop Snatch

Metcon

Metcon (Time)

For time:
30-20-10
Cal bike/row
Dball clean

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Whiteboard:

Friday, August 10, 2018

Male Clients

1

Jared
Van Anne

5:00AM CrossFit

1 x 3 @ 145 lbs

2

Anthony
Hodges

5:00PM CrossFit

2 x 3 @ 115 lbs

3

Brian
Justusson

5:00PM CrossFit

1 x 3 @ 100 lbs

4

Max
Choriev

5:00AM CrossFit

1 x 3 @ 95 lbs

5

Dan
Cayce

6:00PM CrossFit

1 x 3 @ 75 lbs

6

Nate
Ward

5:00PM CrossFit

1 x 3 @ 65 lbs

7

Patrick
Barfield

4:00PM Open gym

5 x 3 @ 55 lbs

Female Clients

1

Antoinette
Williams

5:00AM CrossFit

5 x 3 @ 55 lbs

1

Stacy
Swiney

5:00AM CrossFit

5 x 3 @ 55 lbs

2

Jennifer
Yang

12:00PM Open gym

1 x 3 @ 35 lbs

15, 20, 25, 30, 35

2

Lindsey
Neyland

6:00PM CrossFit

1 x 3 @ 35 lbs

3

Becky
Weinstein

6:00AM CrossFit

1 x 3 @ 0 lbs

EMOM 3 presses, 3 OHS. Worked on form