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Components
Snatch Complex
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Friday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 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):
11 (5/6)
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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 24, 2021
Male Clients
1
Jack
Berry
8:30 AM CrossFit
7 x 1 @ 145 lbs
2
Bruce
Vredenburg
5:00 AM CrossFit
7 x 1 @ 130 lbs
3
Zack
Vredenburg
5:00 AM CrossFit
7 x 1 @ 95 lbs
4
Jason
Rabinowitz
5:00 AM CrossFit
7 x 1 @ 90 lbs
5
Kenneth
Smith
8:30 AM CrossFit
7 x 1 @ 70 lbs
Female Clients
1
Shayna
Rogers
5:30 PM CrossFit
7 x 1 @ 80 lbs
2
Jessica
Kelly
5:00 AM CrossFit
7 x 1 @ 75 lbs
3
Lori
Pearce
5:30 PM CrossFit
7 x 1 @ 65 lbs
4
Dawn
Word
6:00 AM CrossFit
7 x 1 @ 55 lbs
4
Katie
Cuson
5:00 AM CrossFit
7 x 1 @ 55 lbs
So off balance today 😓
5
Sarah
Gadilhe
8:30 AM CrossFit
7 x 1 @ 20 lbs
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