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Components
Squat Snatch
The Departed
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
The Departed - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (12/21)
Workout
The Departed
Warm-up
A:
3:00 - 8:00
5 Minutes of Dynamic Movement that consists of
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
Etc.
8:00 - 15:00
Banded Snatch Warm-up + Thoracic Mob
- 10 Pass-Thru
- 10 Around the World
- 10 OHS
Then,
10 Cook Squats w. OH Reach
10 Thoracic Rotations each side
10 Wall Slides
Strength/Skill
B: Squat Snatch (10 x 2. Rest 60-90s.)
Squat Snatch
- Add weight each set or focus on technique.
- Beginner Strength: Front Squat: 5 x 5. Rest 90s.
Conditioning
C: The Departed (AMRAP - Reps)
In a 5 Minute Window:
500 Meter Row
With the remaining time AMRAP:
Squat Snatches (115, 75)
Rx+:(135, 95)
L3: (95, 65)
L2: (Power Snatch + OHS) (75, 55)
L1: (75, 55 Thrusters)
*Score = total squat snatches
Accessory Work
D:
2:00 Global Foam Roll Quads
2:00 Global Foam Roll Lats
2:00 Parasympathetic Breathing
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 30, 2019
Male Clients
1
Daniel
Scullion
6:00 CrossFit Group Clase...
10 x 2 @ 155 lbs
2
Dan
Glauber
6:00 CrossFit Group Clase...
10 x 2 @ 145 lbs
3
Clark
Wilson
6:00 CrossFit Group Clase...
10 x 2 @ 135 lbs
3
David
Rakes
1:00PM CrossFit Group Cla...
10 x 2 @ 135 lbs
Worked up to weight
3
Stephen
Dees
1:00PM CrossFit Group Cla...
10 x 2 @ 135 lbs
4
Bernie
Mowbray
6:00PM CrossFit Group Cla...
10 x 2 @ 130 lbs
95, 95, 95, 95, 115, 115, 115, 125, 125, 130 kind of
4
Phillip
Jacobs
5:00PM CrossFit Group Cla...
10 x 2 @ 130 lbs
Worked from 95#, last 2 sets at 130#
5
Greg
Barber
6:00 CrossFit Group Clase...
10 x 2 @ 125 lbs
6
Kevin
Boyette
6:00 CrossFit Group Clase...
10 x 2 @ 120 lbs
7
Kevin
English
1:00PM CrossFit Group Cla...
10 x 2 @ 105 lbs
7
Scott
Stalls
8:45 CrossFit Group Class...
10 x 2 @ 105 lbs
8
Daniel
McClanahan
6:00PM CrossFit Group Cla...
10 x 2 @ 65 lbs
Female Clients
1
Heather
Metzler
8:45 CrossFit Group Class...
10 x 2 @ 125 lbs
SQUAT CLEANS
1
Jill
Scullion
6:00 CrossFit Group Clase...
10 x 2 @ 125 lbs
Building
2
Andrea
Wilson
5:00PM CrossFit Group Cla...
10 x 2 @ 110 lbs
Building
2
Kimberly
Grenier
5:00PM CrossFit Group Cla...
10 x 2 @ 110 lbs
Building up
2
Lindsey
Gerkens
8:45 CrossFit Group Class...
10 x 2 @ 110 lbs
Building to 1x2@110
3
Meg
Gemelli
1:00PM CrossFit Group Cla...
10 x 2 @ 95 lbs
Across
4
Gretchen
Steed
6:00PM CrossFit Group Cla...
10 x 2 @ 90 lbs
Work up
5
Courtney
Steele
6:00PM CrossFit Group Cla...
10 x 2 @ 85 lbs
Building- caught in squat! 1@90
6
Jennifer
Sullivan
8:45 CrossFit Group Class...
10 x 2 @ 80 lbs
6
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
10 x 2 @ 80 lbs
Technique
7
Christine
Abbata
6:00PM CrossFit Group Cla...
10 x 2 @ 75 lbs
8
Susan
Westberry
6:00 CrossFit Group Clase...
10 x 2 @ 70 lbs
45, 55, 60, 65, 70 for last 3
9
Shelby
Morge
1:00PM CrossFit Group Cla...
10 x 2 @ 65 lbs
55, 60, 60, 65x7
10
Amanda
Wickman
5:00PM CrossFit Group Cla...
10 x 2 @ 60 lbs
65x1 twice 🤷♀️
11
Blair
Williams
6:00 CrossFit Group Clase...
10 x 2 @ 55 lbs
11
Elizabeth
McLamb
8:45 CrossFit Group Class...
10 x 2 @ 55 lbs
12
Abbey
McClanahan
5:00PM CrossFit Group Cla...
10 x 2 @ 50 lbs
12
Monica
Jacobs
8:45 CrossFit Group Class...
10 x 2 @ 50 lbs
Worked on form
13
Amanda
Partin
6:00PM CrossFit Group Cla...
10 x 2 @ 35 lbs
15lb bar adding weights
14
Jessica
Wold
8:45 CrossFit Group Class...
10 x 2 @ 0 lbs
Express Fit at 8am
14
Denise
Heye
6:00 CrossFit Group Clase...
1 x 2 @ 80 lbs
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