Public Whiteboard

Components

Snatch Complex

Metcon

Settings

Workout

Friday

Warm-up

AMRAP 6
10 PVC Pass Thru
10 banded pull aparts
10 Glute Bridge
5/5 squat reach up

Into..

Barbell Prep for Complex

Strength

Snatch Complex (7 x 1 )

1 Snatch Pull + 1 Low Hang Snatch + OHS

Every 2 min x 7 sets

*Build to 65-75% of 1RM for working sets or moderate

*Leave room to build next week

*Technique/Positions focus

(Week 1 of 9)

Cool Down

1:00 twisted cross
1:00 supine twist
1:00 standing straddle

Optional Finisher

Metcon (Time)

'DB Randy' w/ a twist
For Time
75 Alt DB Snatch (35/20)(25/15)

*On the 1:00 including 3,2,1 go perform 7 TTB

8 min cap

RX+
50/35

Scaled
50 Alt DB Snatch
Less weight
HKR

Whiteboard:

Friday, September 24, 2021

Male Clients

Jack
Berry

8:30 AM CrossFit

7 x 1 @ 145 lbs

Bruce
Vredenburg

5:00 AM CrossFit

7 x 1 @ 130 lbs

Zack
Vredenburg

5:00 AM CrossFit

7 x 1 @ 95 lbs

Jason
Rabinowitz

5:00 AM CrossFit

7 x 1 @ 90 lbs

Kenneth
Smith

8:30 AM CrossFit

7 x 1 @ 70 lbs

Female Clients

Shayna
Rogers

5:30 PM CrossFit

7 x 1 @ 80 lbs

Jessica
Kelly

5:00 AM CrossFit

7 x 1 @ 75 lbs

Lori
Pearce

5:30 PM CrossFit

7 x 1 @ 65 lbs

Dawn
Word

6:00 AM CrossFit

7 x 1 @ 55 lbs

Katie
Cuson

5:00 AM CrossFit

7 x 1 @ 55 lbs

So off balance today 😓

Sarah
Gadilhe

8:30 AM CrossFit

7 x 1 @ 20 lbs