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Components

2015 Games Couplet

Squat Snatch

Settings

Workout

9/1/15

Metcon

2015 Games Couplet (Time)

15-10-6 reps for time of:
Thrusters (165/115)
Bar muscle-ups

Bar MU can be substituted with
L1 C2B
L2 PU
L3 RR

Weightlifting

Squat Snatch (Work up to a heavy single)

Squat Snatch

A note about what "heavy" means....Heavy is not a max. You should not fail a rep on the way up to achieving a "heavy" lift. "Heavy" means you lift as heavy as you can - while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.

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

Whiteboard:

Tuesday, September 01, 2015

Male Clients

1

Kyle
Baker

5:30 PM CrossFit

11:10

2

Joshua
Dockens

6:30 PM CrossFit

12:02

3

Brandon
Hedrick

4:00 PM CrossFit

16:59

Brutal!

4

Colby
Wollak

4:00 PM CrossFit

19:30

5

Derrick
Ledford

5:30 PM CrossFit

19:41

6

Lanny
Natoli

4:00 PM CrossFit

4:24

95# PUs w/calf cramps

7

Darius
Nouri

8:30AM CrossFit Class

5:29

105#, C2B

8

Brent
Miller

8:30AM CrossFit Class

5:51

115# / PU

9

Trent
Hovis

6:30 PM CrossFit

6:27

95# thrusters & pull ups

10

Eric
Hagler

4:00 PM CrossFit

6:32

95#, PUs

11

Chance
Gregory

6:30 PM CrossFit

6:35

#95 rr

12

Tommy
Grey

5:30 AM CrossFit

6:55

55 lbs, ring rows

13

Bob
Swadley

8:30AM CrossFit Class

7:11

95# RR

14

Josh
Roberts

4:00 PM CrossFit

7:30

115# and c2b

15

Zack
DeBerry

5:30 AM CrossFit

7:43

95#, RR

16

Nick
DiSabato

5:30 PM CrossFit

8:21

85#, pu

17

Timmy
Sparkman

5:30 PM CrossFit

8:25

75lb

18

Private

4:00 PM CrossFit

8:45

19

Tracy
Benfield

5:30 AM CrossFit

9:48

135# pull-ups

20

Bill
Knight

8:30AM CrossFit Class

9:53

135# pu

21

Neil
Glezen

4:00 PM CrossFit

10:02

135, C2B

22

Patrick
Mizzell

8:30AM CrossFit Class

10:24

135# pull ups

23

Derek
Halford

8:30AM CrossFit Class

10:36

115 #/ 14 Bar MUs, C2Bs

24

Jordan
Propst

9:30 AM CrossFit

10:40

135#, 5 total Bar MU, rest are C2b

25

Daniel
Leatherman

5:30 AM CrossFit

10:48

135#, jumping pullups

26

Danny
Eckard

5:30 AM CrossFit

11:00

135#..jumping PUs

27

Erich
Cloninger

4:00 PM CrossFit

11:15

#165 C2B

28

Toni
Huber

5:30 PM CrossFit

11:39

125 c2b

29

Eric
Olinger

12:00 PM CrossFit

12:47

165# & C2B

30

Jay
Stevens

12:00 PM CrossFit

13:27

115# all bar MU except last 4 (ripped hands)

31

Charles
Famulari

8:30AM CrossFit Class

13:42

85lbs/Bar MU's

Female Clients

1

Sara
Kalinowski

4:00 PM CrossFit

4:40

40lbs ring rows

2

Amy
Plonk

4:00 PM CrossFit

4:54

65lb ring rows

3

Nikki
Stewart

4:00 PM CrossFit

5:26

45 lbs, ring row

4

Amanda
Vander Haar

4:00 PM CrossFit

6:15

65lbs pull ups

4

Brittany
Dellinger

4:00 PM CrossFit

6:15

45 lbs rr

5

Kim
Quilla

5:30 PM CrossFit

6:16

chest to bar, 75 pounds

6

Jennifer
Grey

4:00 PM CrossFit

7:10

35#

7

Rachelle
Farese

6:30 PM CrossFit

7:42

45# & RR

8

Stacey
Nance

6:30 PM CrossFit

7:43

75lbs

9

Leslie
Auton

5:30 PM CrossFit

7:56

95# and RR

10

Jenn
Warcola

8:30AM CrossFit Class

8:00

85# and rr

11

Brandy
Hagler

4:00 PM CrossFit

8:08

80lbs

12

Megan
Frasure

4:00 PM CrossFit

8:15

65#/pu

13

Private

8:30AM CrossFit Class

8:20

14

Cambell
Vander Haar

5:30 PM CrossFit

8:43

135#, pu's

15

Myra
Harmon

4:00 PM CrossFit

8:45

95lbs c2b

16

Catie
Hedrick

5:30 AM CrossFit

8:50

45lbs; RR

17

Jill
Olinger

12:00 PM CrossFit

9:47

95# C2B & PU

18

Paige
Acovski

5:30 AM CrossFit

9:57

Pull ups 65lbs

19

Miranda
Morales

8:30AM CrossFit Class

9:58

90# all c2b

20

Krissy
Jones

12:00 PM CrossFit

11:05

65# jumping pu from box

21

Catherine
Crawford

12:00 PM CrossFit

11:58

80#,pullups

22

Brittany
Bowden

6:30 PM CrossFit

12:55

75#, 11 MU, the rest C2B

23

Alyson
Knight

5:30 AM CrossFit

16:08

#115, banded bar MUs

24

Annika
Gemberling

5:30 PM CrossFit

0:00

First Day: 15lbs bar and ring rows