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Snatch

Metcon

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Workout

Fun Friday

Snatch (Work to heavy set of 1 for the day)

Snatch

15 minutes of snatch practice.

If comfortable with the snatch, begin at 65# and complete 1 squat snatch adding 5-10# each set until you reach a heavy set of 1 for the day.

Metcon (3 Rounds for reps)

3 rounds of:
1:30 max effort assault bike
:30 rest
1:30 max effort 10m shuttle runs
:30 rest
1:30 max effort double push up burpees
:30 rest

**double push up burpee = a burpee with an extra push up at the bottom each rep.

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

Whiteboard:

Friday, August 30, 2019

Male Clients

1

Private

4:30 PM CrossFit

1 x 1 @ 185 lbs

2

Paul
Miller

8:00 AM CrossFit

1 x 1 @ 135 lbs

Form work ; slow

3

Tim
Gaddis

10:00 AM CrossFit

1 x 1 @ 125 lbs

4

Private

6:00 AM CrossFit

1 x 1 @ 120 lbs

5

Harris
Frank

5:00 AM CrossFit

1 x 1 @ 115 lbs

5

Mike
McCleery

4:30 PM CrossFit

1 x 1 @ 115 lbs

laying low

6

Dave
Lombardo

5:00 AM CrossFit

1 x 5 @ 105 lbs

6

Jason
Jones

5:00 AM CrossFit

1 x 1 @ 105 lbs

7

Marcus
Garrett

5:00 AM CrossFit

1 x 1 @ 100 lbs

8

Max
Leaming

6:00 AM CrossFit

1 x 1 @ 95 lbs

9

Adam
Doty

4:30 PM CrossFit

1 x 1 @ 85 lbs

9

Kris
Keropian

10:00 AM CrossFit

1 x 1 @ 85 lbs

10

Johny
Mathur

Drive Thru

6 x 5 @ 45 lbs

Female Clients

1

Kelsey
Questel

6:00 AM CrossFit

1 x 1 @ 80 lbs

2

Tracy
Jennings

10:00 AM CrossFit

1 x 1 @ 77 lbs

3

Florisa
Acosta

8:00 AM CrossFit

1 x 1 @ 75 lbs

scaled to d lifts 75lbs

3

Jennifer
Vermilyea

10:00 AM CrossFit

1 x 1 @ 75 lbs

4

Allison
Elliott

5:00 AM CrossFit

1 x 1 @ 72 lbs

4

Lori
Adkins

5:00 AM CrossFit

1 x 1 @ 72 lbs

5

Alex
Wright

10:00 AM CrossFit

1 x 1 @ 70 lbs

5

Brenda
Miller

8:00 AM CrossFit

1 x 1 @ 70 lbs

full squat

6

Kim
Hullett

10:00 AM CrossFit

1 x 1 @ 60 lbs

6

Monica
Lee

5:30 PM CrossFit

1 x 1 @ 60 lbs

6

Vanessa
Cordova

4:30 PM CrossFit

1 x 1 @ 60 lbs

7

Heidi
Bancroft

10:00 AM CrossFit

1 x 1 @ 55 lbs

8

Jami
Latham

10:00 AM CrossFit

1 x 1 @ 50 lbs

8

Tammy
Lewis

5:00 AM CrossFit

1 x 1 @ 50 lbs

9

Linda
Wright

6:00 AM CrossFit

1 x 3 @ 45 lbs

9

Jennifer
Yerges

4:30 PM CrossFit

1 x 1 @ 45 lbs

Working on form