Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Hang Snatch

Metcon

Settings

Workout

Somewhere Down In Texas

Warm-up

Complete:
2 Rounds:
:40 Row (moderate)
:40 Bike (moderate)
then...
10 Thrusters (empty bar)
10 spiderman stretch (each side)
10 Ring Rows

Lifting Primer:
2 sets:
5 DB Single Arm Suitcase Hold Heel Elevated Squat Right Arm
5 DB Single Arm Suitcase Hold Heel Elevated Squat Left Arm
then...
5 Heel Elevated Snatch Pressing Snatch Balance (use empty barbell)

Weightlifting

Hang Snatch (2,2,1,1,1,1)

Hang Snatch

*Squat Snatches if possible!

**If you cannot squat snatch, complete as power snatches. But, work on catching lower in the receiving position.

2 Hang Squat Snatch @ 6/10 RPE Snatch
2 Hang Squat Snatch @ 6/10 RPE Snatch
1 Hang Squat Snatch @ 7/10 RPE Snatch
1 Hang Squat Snatch @ 7/10 RPE Snatch
1 Hang Squat Snatch @ 8/10 RPE Snatch
1 Hang Squat Snatch @ 8/10 RPE Snatch

Metcon

Metcon (Time)

Complete For Time:
21-15-9
Thrusters (75/55)
Bar Facing Burpees
Pull Ups

Complete For Time:
21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull Ups

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

Whiteboard:

Monday, August 01, 2022

Male Clients

1

Kale
Katt

CrossFit: 6:15 PM

2 x 1 @ 215 lbs

2

Michael
Loring

CrossFit: 5:15 AM

2 x 1 @ 205 lbs

3

Allan
Jackson

CrossFit: 5:15 AM

2 x 1 @ 145 lbs

3

Brad
Robert

CrossFit: 6:15 AM

2 x 1 @ 145 lbs

3

Easton
Swihart

CrossFit: 5:15 PM

2 x 1 @ 145 lbs

4

PJ
Kearn

CrossFit: 6:15 PM

2 x 1 @ 125 lbs

5

Justin
Ferrell

CrossFit: 5:15 AM

2 x 1 @ 105 lbs

squat snatch

6

Jay
Lowell

CrossFit: 5:15 PM

2 x 1 @ 95 lbs

6

Jerry
Sipe

CrossFit: 6:15 AM

2 x 1 @ 95 lbs

6

Joshua
Meyer

CrossFit: 6:15 AM

2 x 1 @ 95 lbs

7

James
Coash

CrossFit: 6:15 AM

2 x 1 @ 85 lbs

Female Clients

1

Megan
Katt

CrossFit: 6:15 PM

2 x 1 @ 95 lbs

2

Mallory
Robert

CrossFit: 5:15 PM

2 x 1 @ 90 lbs

squat

3

Private

CrossFit: 5:15 AM

2 x 1 @ 85 lbs

3

Lori
Weber

CrossFit: 8:15 AM

2 x 1 @ 85 lbs

3

Monteene
Carter

Remote Athlete

2 x 1 @ 85 lbs

4

Candace
Lister

CrossFit: 5:15 AM

2 x 1 @ 80 lbs

85 paused at top then squat

4

Jill
Krier

CrossFit: 8:15 AM

2 x 1 @ 80 lbs

5

Gina
Metzler

CrossFit: 8:15 AM

2 x 1 @ 75 lbs

6

Jolene
Pfeil

CrossFit: 5:15 PM

2 x 1 @ 65 lbs

7

Anna
Jackson

CrossFit: 5:15 AM

2 x 1 @ 60 lbs

Squat

8

Kacey
Roe

CrossFit: 5:15 AM

2 x 1 @ 50 lbs

squat

8

Sharon
Klima

CrossFit: 5:15 PM

2 x 1 @ 50 lbs

9

Cynthia
Atwell

CrossFit: 6:15 AM

2 x 1 @ 35 lbs

10

Renata
Knox

CrossFit: 6:15 AM

2 x 1 @ 30 lbs

11

Kayla
Garst

CrossFit: 6:15 PM

1 x 1 @ 145 lbs

Squat