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Components

2 Snatch Deadlift + H ...

Metcon

Settings

Workout

Sound Of Madness

Warm-up

Crossover Symmetry Activation

Then...

2 Rounds of:
1:00 min row
6 Russian Babymakers
8 Half-Kneeling KB Push Press/arm
10 Single Arm KB Front Squats

Weightlifting

2 Snatch Deadlift + Hang Snatch (5 x 1)

2 Snatch Deadlift + 1 Hang Snatch x 5 sets.

- Work up to a heavy in 5 working sets (not a max)

- focus on form and don't add weight unless it feels good and looks good.

- Take 8-10 minutes to complete sets.

-Can be power OR Squat Snatch

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 12:
20 DB Hang Clean & Jerk (50/35)
200 Meter Run
20 AbMat Situps

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

Whiteboard:

Monday, August 24, 2020

Male Clients

1

Michael
Loring

5:15PM CrossFit

1 x 1 @ 185 lbs

2

Brad
Robert

6:15AM CrossFit

1 x 1 @ 145 lbs

3

PJ
Kearn

6:15PM CrossFit

1 x 1 @ 135 lbs

3

Seth
Eubanks

5:15PM CrossFit

1 x 1 @ 135 lbs

4

Chase
Parker

6:15AM CrossFit

1 x 1 @ 125 lbs

4

Chuck
Lambertz

6:15AM CrossFit

1 x 1 @ 125 lbs

5

Joshua
Meyer

6:15AM CrossFit

1 x 1 @ 115 lbs

5

Justin
Ferrell

5:15AM CrossFit

1 x 1 @ 115 lbs

6

Easton
Swihart

5:15PM CrossFit

1 x 1 @ 105 lbs

7

Jay
Lowell

5:15PM CrossFit

1 x 1 @ 100 lbs

8

Luke
Lister

5:15AM CrossFit

1 x 1 @ 95 lbs

Female Clients

1

Stephanie
Hood

6:15PM CrossFit

1 x 1 @ 115 lbs

2

Kayla
Garst

5:15PM CrossFit

1 x 1 @ 110 lbs

3

Mallory
Robert

5:15AM CrossFit

1 x 1 @ 105 lbs

4

Private

5:15PM CrossFit

1 x 1 @ 100 lbs

5

Amber
Lambertz

5:15AM CrossFit

1 x 1 @ 95 lbs

today snatch = ugly

5

Private

6:15PM CrossFit

1 x 1 @ 95 lbs

6

Jill
Krier

5:15PM CrossFit

1 x 1 @ 80 lbs

6

Monteene
Carter

Remote Athlete

1 x 1 @ 80 lbs

7

Candace
Lister

5:15AM CrossFit

1 x 1 @ 75 lbs

7

Laura
Barta

6:15PM CrossFit

1 x 1 @ 75 lbs

2 times

7

Leah
Loring

6:15PM CrossFit

1 x 1 @ 75 lbs

7

Tina
Haist

6:15PM CrossFit

1 x 1 @ 75 lbs

8

Cynthia
Atwell

5:15AM CrossFit

1 x 1 @ 70 lbs

9

Alisha
Sipe

5:15AM CrossFit

1 x 1 @ 65 lbs

9

Amy
Dannenberg

6:15PM CrossFit

1 x 1 @ 65 lbs

9

Jenny
Bauer

6:15PM CrossFit

1 x 1 @ 65 lbs

9

Joni
Wahlmeier

6:15AM CrossFit

1 x 1 @ 65 lbs

10

Sara
Fleming

5:15PM CrossFit

1 x 1 @ 45 lbs