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Components

Snatch

Metcon

Settings

Workout

Friday

Warm-up

15 mins

Weightlifting

20 mins

E2MOM for 10 sets
Snatch
*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 85-90%
*Sets 9-10 = 1 rep @ 90-95%

*If no true 1RM then start light and move up through sets

Snatch (3, 3, 2, 2, 1, 1, 1, 1, 1, 1)

Snatch

Metcon

Metcon (Time)

5 Rounds
4 C2B (Rx+ Ring MU)
8 HR Push-ups (Rx+ Strict HSPU)
10 Single Arm DB OH Walking Lunge (50/35)

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

Whiteboard:

Friday, August 11, 2017

Male Clients

1

Brandon
Shuck

5:00 PM CrossFit

1 x 1 @ 270 lbs

2x3@185, 2x2@215, 2x1@230, 245, 1x1@255

2

Robert
Herford

5:00 PM CrossFit

1 x 1 @ 215 lbs

3

Dan
Carley

5:00 AM CrossFit

2 x 1 @ 170 lbs

4

Carlos
Jara

11:00 AM CrossFit

1 x 1 @ 155 lbs

5

Steve
Schuler

5:00 PM CrossFit

1 x 1 @ 135 lbs

6

Jose
Aguayo

6:00 AM CrossFit

1 x 1 @ 130 lbs

7

Jeb
Ware

9:00 AM CrossFit

1 x 1 @ 125 lbs

7

Mark
Darvill

5:00 AM CrossFit

1 x 1 @ 125 lbs

7

Todd
McDaniel

5:00 AM CrossFit

1 x 1 @ 125 lbs

8

Gary
Sunstrom

9:00 AM CrossFit

1 x 1 @ 115 lbs

8

Mac
Baker

6:00 PM CrossFit

1 x 1 @ 115 lbs

9

Brad
Brodzinski

5:00 AM CrossFit

1 x 1 @ 110 lbs

65 85 100 110....

10

Mike
Morelli

5:00 AM CrossFit

2 x 1 @ 105 lbs

11

Augusto
Benitez

6:00 PM CrossFit

1 x 1 @ 95 lbs

12

Charles
Kennedy

9:00 AM CrossFit

1 x 1 @ 60 lbs

Female Clients

1

Esther
Aguayo

6:00 AM CrossFit

2 x 1 @ 95 lbs

2

Amber
Doyle

6:00 AM CrossFit

1 x 1 @ 70 lbs

2

Lisa
Hovis

5:00 PM CrossFit

1 x 1 @ 70 lbs

3

Private

6:00 PM CrossFit

1 x 1 @ 65 lbs

3

Laura
Sandy

5:00 PM CrossFit

1 x 1 @ 65 lbs

4

Ivette
Morales

9:00 AM CrossFit

1 x 1 @ 60 lbs

5

Alyssa
Carlson

5:00 AM CrossFit

1 x 1 @ 55 lbs

6

Jenny
Rosas

11:00 AM CrossFit

1 x 1 @ 50 lbs