Show Workout in Full Screen
Auto Scroll Page
Components
Snatch High Pull + Po ...
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
Complicated - Crossfit North Cloud
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (6/9)
Workout
Complicated
Warm-up
2 Sets:
1:00 Ski
10 Banded Good Morning
8 Hanging Scap Retraction
4 Strict Pull-Up/Ring Rows
then...
Barbell Warmup: 2-3 Sets
3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 Snatch Balance
Weightlifting
Snatch High Pull + Power Snatch + Snatch (5 x 1 (Building))
*Touch-n-go on the complex
How to approach the lifts
Work up in weight (not to a max).
Complete as a complex.
Example Sets
Set 1:
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @120#
-rest 60 seconds -
Set 2:
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @130#
-rest 60 seconds -
Set 3:
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @140#
-rest 60 seconds -
Set 4:
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @150#
-rest 60 seconds -
Set 5:
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @160#
Based off of a 200# Snatch 1RM
Metcon
Metcon (Time)
Complete 5 Rounds for Time:
10 DB Bench Press (50/35)
8 Pullups
6 Deadlifts (225/155)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 14, 2021
Male Clients
1
Michael
Loring
CrossFit: 5:15 PM
1 x 1 @ 195 lbs
2
Robert
Aldridge
CrossFit: 6:15 AM
1 x 1 @ 165 lbs
3
Brad
Robert
CrossFit: 6:15 AM
1 x 1 @ 155 lbs
4
Chuck
Lambertz
CrossFit: 5:15 AM
1 x 1 @ 135 lbs
5
Jay
Lowell
CrossFit: 5:15 PM
1 x 1 @ 100 lbs
6
Grant
Garst
CrossFit: 5:15 AM
5 x 1 @ 75 lbs
Female Clients
1
Kayla
Garst
CrossFit: 6:15 PM
1 x 1 @ 125 lbs
squat last reps
2
Laura
Krier
CrossFit: 6:15 AM
1 x 1 @ 100 lbs
first time
3
Mallory
Robert
CrossFit: 5:15 AM
1 x 1 @ 95 lbs
squat
4
Leah
Loring
CrossFit: 5:15 PM
2 x 1 @ 75 lbs
4
Monteene
Carter
Remote Athlete
1 x 1 @ 75 lbs
Squat
4
Tina
Haist
CrossFit: 6:15 PM
1 x 1 @ 75 lbs
5
Private
CrossFit: 6:15 PM
1 x 1 @ 70 lbs
6
Jill
Krier
CrossFit: 5:15 AM
1 x 1 @ 65 lbs
7
Tara
Fountain
CrossFit: 5:15 PM
1 x 1 @ 55 lbs
Loading...
Powered By Wodify