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Components

Snatch

Metcon

Settings

Workout

9.19.19

Warm Up
2x
50 Dubs or 100 Singles
20 DB Snatch

Snatch (10min EMOM 3 Unbroken Reps)

Squat Snatch

Power Snatch

Squat, Same weight on all sets

Metcon (Time)

For Time(12min)
30 Wallballs
10 Renegade Rows
20 Wallballs
20 Renegade Rows
10 Wallballs
30 Renegade Rows

Coach Tip Sprint Sprint Sprint Sprint Everybody! Everything should be unbroken and fly baby fly

Cool Down
Coach led stretches

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Whiteboard:

Thursday, September 19, 2019

Male Clients

1

Austin
Jennings

5:30 pm CrossFit

10 x 3 @ 135 lbs

2

Dylan
Placher

4:30 pm CrossFit

10 x 3 @ 95 lbs

2

Eric
Resman

6:00 am CrossFit

10 x 3 @ 95 lbs

95X3 115x4 135x3

3

Kevin
Potter

11:45 AM CrossFit

10 x 3 @ 80 lbs

4

Bobby
Fuentes

8:00 am CrossFit

10 x 3 @ 75 lbs

4

Troy
LyTell

4:30 pm CrossFit

10 x 3 @ 75 lbs

5

Jeff
Freedman

11:45 AM CrossFit

8 x 3 @ 135 lbs

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

10 x 3 @ 75 lbs

65x5

1

Katie
Cook

6:00 am CrossFit

10 x 3 @ 75 lbs

5@75#, 5@85#

1

Kelly
Stakely

8:00 am CrossFit

10 x 3 @ 75 lbs

2

Jessica
Wise

11:45 AM CrossFit

10 x 3 @ 70 lbs

2

Terri
Thomas

4:30 pm CrossFit

10 x 3 @ 70 lbs

3

Laura
Paradiso

6:00 am CrossFit

10 x 3 @ 60 lbs

4

Brittany
Wolter

6:00 am CrossFit

10 x 3 @ 55 lbs

5

Brittany
Whaley

11:45 AM CrossFit

10 x 3 @ 45 lbs

6

Lori
Bevins

11:45 AM CrossFit

10 x 3 @ 40 lbs

45# for 1st 3 rounds

7

Savannah
Kushner

5:30 pm CrossFit

10 x 3 @ 35 lbs

focused on form