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Components

Snatch

Metcon

Settings

Workout

Fri-yaaayy

Warm-up

(0:00-15:00)
1 Round:
1:30 Row
25’ Quad Stretch
25’ Knee Hug to Inverted Toe Touch
25’ Hip Cradle
25’E Crossover w/Reach
25’ World’s Greatest Stretch
12E Calf Raises in Down Dog
400M Run

Then, 5:00 EMOM:
Snatch Grip Deadlift
Hang Snatch

Strength

Snatch (2:00 X 4: 3 Snatch w/75% )

Snatch (15:00-35:00)
A.) 10:00 Building to Heavy Snatch (REST 2:00)
B.) Every 2:00 X 4: 3 Snatch w/75%

Metcon

Metcon (3 Rounds for time)

Every 6:00 for 18:00 (38:00-56:00)
24/18 Calorie Row
36 Air Squats
400M Run

* Level 3: RX
* Level 2: 18/14 Calorie Row, 30 Air Squats
* Level 1: 15/12 Calorie Row, 24 Air Squats

* Goal: <3:30, Cap: 5:00

* Athlete Notes: Row at a moderate pace knowing that each round is all about the run. Air Squats should be performed in a rhythmic fashion to eliminate the potential for pausing and/or also elevating your heart rate too much before the run. When heading off on your run, build up to a pace on your first 100-200M that you feel you continue to increase on the back half of your run to finish each round strong. Make it a goal to stay consistent on your row, and rhythm for air squats, but to achieve negative splits on your runs.

Cooldown

(57:00-60:00)
Minute 1: :45 Standing Straddle
Minute 2: :45 Down/Up Dog Transitions
Minute 3: :45 Frog Pose

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

Whiteboard:

Friday, September 16, 2022

Male Clients

1

Connor
Miller 🍟 🍔

4pm CrossFit

4 x 3 @ 185 lbs

More than Adam Gelfand’s 1RM, 2x Dar’s BW. ❤️ my bullies. 235 hea...

2

Laith
Quntar

5pm CrossFit

4 x 3 @ 155 lbs

3

Spencer
Baker

5pm CrossFit

4 x 3 @ 145 lbs

Bad snatch day :(

4

sarvesh
Kumar

6pm CrossFit

4 x 3 @ 135 lbs

5

Adam
Gelfand

12pm CrossFit

4 x 3 @ 115 lbs

5

Paul
Miller

4pm CrossFit

4 x 3 @ 115 lbs

6

Chris
Christian

5pm CrossFit

4 x 3 @ 105 lbs

6

Troy
Taylor

4pm CrossFit

4 x 3 @ 105 lbs

7

Ryan
Gift

6am CrossFit

4 x 3 @ 97 lbs

8

Alexander
Pulido

4pm CrossFit

4 x 3 @ 95 lbs

Power + OHS

8

Javier
Morales

6am CrossFit

4 x 3 @ 95 lbs

9

Bill
Curci

5pm CrossFit

4 x 3 @ 80 lbs

9

Gary
Waldrop

5am CrossFit

4 x 3 @ 80 lbs

10

Christian
Lopez

12pm CrossFit

4 x 3 @ 75 lbs

10

Don
Couch

8am CrossFit

4 x 3 @ 75 lbs

95# was heaviest today

11

David
Hugenbruch

4pm CrossFit

4 x 3 @ 65 lbs

Female Clients

1

Lindsey
Hempy

6am CrossFit

4 x 3 @ 105 lbs

Hit 135 for heavy snatch

2

Jordyn
Lilly

4pm CrossFit

4 x 3 @ 100 lbs

3

Jen
Carroll

Results For Open Gym

4 x 3 @ 85 lbs

4

Claudia
Chaloner

12pm CrossFit

4 x 3 @ 75 lbs

4

Jenie
Reyes

6pm CrossFit

4 x 3 @ 75 lbs

Heavy at 100

5

Donica
Ryder ⛵️

5am CrossFit

4 x 3 @ 65 lbs

6

Janis
Green

8am CrossFit

4 x 3 @ 60 lbs

1@65 down to 60..feeling shoulder

7

Emily
Small

4pm CrossFit

4 x 3 @ 55 lbs

1 rep @70

7

Phoebe
Seaver

7am CrossFit

4 x 3 @ 55 lbs

7

Sharon
Lo

5pm CrossFit

4 x 3 @ 55 lbs

8

Tammy
Nguyen

Results For Open Gym

4 x 3 @ 50 lbs

9

Leah
Legner

4pm CrossFit

4 x 3 @ 45 lbs

9

Samantha
Evans

6pm CrossFit

4 x 3 @ 45 lbs

9

Vienna
Kaiser

8am CrossFit

4 x 3 @ 45 lbs

Very tired today - worked on form

10

April
Hernandez

8am CrossFit

4 x 3 @ 40 lbs

11

Jan
Hughes-Austin

4pm CrossFit

4 x 3 @ 35 lbs