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Components
Hang Snatch
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
CF - 08/28/20 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
12:30 PM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (12/11)
Workout
CF - 08/28/20
A: Burgener
Burgener warmup
Conduct 3 repetitions each of the following movements for 1 round w/ PVC
– Snatch Pull (SPEED THROUGH THE MIDDLE)
– Snatch High Pull (KEEP THE BAR CLOSE)
– Muscle Snatch (FAST TURNOVER)
– Jump and Land (FOOTWORK)
– Hang Power Snatch
Skill Transfer
- BTN Press: (OVERHEAD STRENGTH)
- OH squat: (CORE STRENGTH)
- Heaving sn bal: (FAST HANDS, NO FEET)
- sn balance no dip: (FAST HANDS FAST FEET)
- sn balance with dip: (FAST HANDS FAST FEET)
B: Hang Snatch (Build to a heavy 3 rep hang snatch (squat or power)
C: Metcon (Time)
5 rounds for time
10 power snatch 115/85
25’ hsw ( or :30 static hold against wall )
D: Metcon (No Measure)
Accessory/Strength
DB incline bench, 2x12-14; rest :60
SA DB bent over row, 2x8-10 w/ :01 pause at end range of each rep
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 28, 2020
Male Clients
1
Brandon
Zajac
11:30 AM CrossFit
1 x 3 @ 205 lbs
2
Morgan
Lyons
7:00am CrossFit
1 x 3 @ 185 lbs
3
Geoff
Cottrill
6:00 AM CrossFit
1 x 3 @ 175 lbs
4
Chase
Pasternak
4:00 PM CrossFit
1 x 3 @ 165 lbs
4
Tyler
Parker
5:00 AM CrossFit
1 x 3 @ 165 lbs
4
Wade
Kilgore
6:00 AM CrossFit
1 x 3 @ 165 lbs
5
David
Kan
5:00 PM CrossFit
1 x 3 @ 135 lbs
#145x2 (failed 3rd rep)
5
Flynt
Foster
7:00am CrossFit
1 x 3 @ 135 lbs
Hand rip :(.
5
Luke
Wylie
4:00 PM CrossFit
1 x 3 @ 135 lbs
5
Matt
Blackburn
5:00 AM CrossFit
1 x 3 @ 135 lbs
6
Henry (Nick)
Nickells
12:30 PM CrossFit
1 x 3 @ 125 lbs
7
Chad
Scruggs
4:00 PM CrossFit
1 x 3 @ 110 lbs
Female Clients
1
Debra
Stabler
5:00 PM CrossFit
1 x 3 @ 115 lbs
2
Kaitlyn
Chow
7:00am CrossFit
1 x 3 @ 110 lbs
Got 120 for 1 rep heavy hang snatch
3
Laura Lynn
Williams
11:30 AM CrossFit
1 x 3 @ 100 lbs
4
Brittany
Hanback
5:00 AM CrossFit
1 x 3 @ 90 lbs
4
Laura
Kim
5:00 PM CrossFit
1 x 3 @ 90 lbs
5
Morgan
Webb
5:00 PM CrossFit
2 x 3 @ 75 lbs
5
Amy
Rahn
4:00 PM CrossFit
1 x 3 @ 75 lbs
5
Kristen
Kerby Graves
7:00am CrossFit
1 x 3 @ 75 lbs
6
Susie
Bilbro
6:00 AM CrossFit
1 x 3 @ 70 lbs
7
Suzette
Panton
6:00 AM CrossFit
1 x 3 @ 65 lbs
8
Sage
West
11:30 AM CrossFit
1 x 3 @ 60 lbs
Failed 65; shouldn’t have 🙁
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