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Components
Snatch Complex
Metcon
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
Friday, September 7, 2018 - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
10:30 AM CrossFit
12:00 PM CrossFit Advanced
4:00 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (11/13)
Workout
Friday, September 7, 2018
After careful consideration, we have to cancel the 5:30 class today. 4pm will be the last class today. We apologize for any inconvenience. Please remember that Sunday is available to make up today's workout.
Warm-up
EMOM x 12 Mins
Min 1 - :40s Bike or Row
Min 2 - 4 Slow Sumo Squats
Min 3 - :40s Bike or Row
Min 4 - 10 PVC OHS
Then,
Burgener Warm Up
Weightlifting
Snatch Complex (1 Complex Every 1:30 x 6 rounds)
High Hang Power Snatch (Hips) +
Hang Power Snatch (Knees) +
Power Snatch (Floor) +
High Hang Squat Snatch +
Hang Squat Snatch +
Squat Snatch
* Start at 40-45% of Snatch 1RM & build as form, technique & ability allow.
* This is complex is meant to be completed unbroken, if possible.
* Post heaviest successful, unbroken complex.
Metcon
Metcon (Time)
3 RFT
200m Run
27 Wall Balls 20/14
9 Snatch (Squat or Power) @ 85%
*Rest 1 Minute
*Post the weight used in the notes.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 07, 2018
Male Clients
1
Tyler
Wood
12:00 PM CrossFit Advance...
1 x 1 @ 135 lbs
2
Coach
Tony
12:00 PM CrossFit Advance...
1 x 1 @ 100 lbs
3
Darrin "D"
Kent
12:00 PM CrossFit Advance...
1 x 1 @ 95 lbs
3
Scott
Huter
12:00 PM CrossFit Advance...
1 x 1 @ 95 lbs
4
Billy
Dedich
12:00 PM CrossFit Advance...
1 x 1 @ 85 lbs
4
Chris “Fly
Eagles Fly ...
12:00 PM CrossFit Advance...
1 x 1 @ 85 lbs
5
Danny “D DUB”
White
12:00 PM CrossFit Advance...
1 x 1 @ 75 lbs
65,65,75,fail,75
5
Steve
Loner
9:30 AM CrossFit
1 x 1 @ 75 lbs
6
Scott
Mann
12:00 PM CrossFit Advance...
1 x 1 @ 65 lbs
7
Phil
Beltran
8:30 AM CrossFit
1 x 1 @ 45 lbs
Technique practice
8
Dawson “DJ”
Saathoff
5:00 AM CrossFit
1 x 1 @ 35 lbs
Technical
Female Clients
1
Brooklyn
“Brookie” ...
9:30 AM CrossFit
1 x 1 @ 75 lbs
2
Heather
Turski
12:00 PM CrossFit Advance...
1 x 1 @ 70 lbs
2
Mallory
Thompson
8:30 AM CrossFit
1 x 1 @ 70 lbs
3
Drienna
Green
9:30 AM CrossFit
1 x 1 @ 65 lbs
3
Jayme
Pilon
9:30 AM CrossFit
1 x 1 @ 65 lbs
3
Private
12:00 PM CrossFit Advance...
1 x 1 @ 65 lbs
4
Amy
Wilson
5:00 AM CrossFit
1 x 1 @ 55 lbs
5
Coach
K
5:00 AM CrossFit
1 x 1 @ 45 lbs
5
Renetta
Johnson
9:30 AM CrossFit
1 x 1 @ 45 lbs
6
Ivanna
Beltran
5:00 AM CrossFit
1 x 1 @ 35 lbs
technique/form practice
6
Leah
Braun
9:30 AM CrossFit
1 x 1 @ 35 lbs
6
Sheri
Koch
8:30 AM CrossFit
1 x 1 @ 35 lbs
Working on technique
7
Yianoula
“Nola” Warne
4:00 PM CrossFit
1 x 1 @ 25 lbs
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