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Components
Power Snatch
Knock on Wood
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
10/02 WOD - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM 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):
30 (16/14)
Workout
10/02 WOD
"The only thing that is different about me is that I'm not afraid to die on a treadmill." Will Smith It's not about the treadmill, its what the treadmill stands for. Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles he's still probably going to be highly successful in his career. Probably. But that's not why he is who he is. Not defined by what he's doing, but instea by how he is doing it. Full heart, full commitment, full effort. Whatever it is, here we go!
Warm-up
Mobility: 1-2 minutes each
- pigeon pose & wrist stretch
- bb thoracic extension
- 5 push up to down dog
- any erg or a lap
Power Snatch (9 sets of 1 (10 minutes))
Power Snatch
based on 1RM power snatch
set 1 - 76%
set 2 - 79%
set 3 - 82%
set 4 - 79%
set 5 - 82%
set 6 - 85%
sets 7-9 - 82%
Knock on Wood (Time)
20 minute time cap
3 rds of:
- 15 power snatches 65/45
- 30 box jump overs 24/20
- 15 C2B pull-ups
- 30/24 cal row
Stimulus:
- going light and long for this beefy 3 rd WOD
- nice balance of weightlifting, gymnastics and cardio
- step overs are ok for Rx
Strategy:
- today is all about nailing the 2nd rd
- hold a steady speed in 1st rd
- if you can hold that pace for the 2nd rd you're primed for a strong finish
- break snatches and pull ups into similar sets
Modifications:
- C2B:
- reduce reps
- banded
- "Aussies"
- bb/db bent over row
row
- 25/18 Echo bike
- 400m ski erg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 02, 2020
Male Clients
1
Huge’s
Back!
4:30 PM CrossFit
1 x 1 @ 175 lbs
2
David
Spungin
12:15 PM CrossFit
1 x 1 @ 170 lbs
3
Bryan
Dunbar
8:15 AM CrossFit
1 x 1 @ 165 lbs
4
Thomas
Walker
6:00 AM CrossFit
1 x 1 @ 155 lbs
5
Dan
Meller
12:15 PM CrossFit
1 x 1 @ 135 lbs
5
Doug
Davis
12:15 PM CrossFit
1 x 1 @ 135 lbs
6
Rob
Bush
12:15 PM CrossFit
1 x 1 @ 130 lbs
7
Matthew
Emmons
8:15 AM CrossFit
1 x 1 @ 125 lbs
8
Private
6:00 AM CrossFit
1 x 1 @ 120 lbs
9
Cameron
Shepherd
9:30 AM CrossFit
1 x 1 @ 115 lbs
9
Jay
Griggs
8:15 AM CrossFit
1 x 1 @ 115 lbs
10
Brandon
McCarthy
5:30 PM CrossFit
1 x 1 @ 95 lbs
10
Peter
Sloterdyk
9:30 AM CrossFit
1 x 1 @ 95 lbs
11
Chris
Sharber
8:15 AM CrossFit
1 x 1 @ 75 lbs
12
Dan
Lincoln
6:00 AM CrossFit
1 x 1 @ 40 lbs
13
John
Hays
9:30 AM CrossFit
1 x 1 @ 35 lbs
Female Clients
1
Brooke
Bemis
4:30 PM CrossFit
1 x 1 @ 100 lbs
1
Jordan
Dunbar
8:15 AM CrossFit
1 x 1 @ 100 lbs
2
Karin
Thomsen
4:30 PM CrossFit
1 x 1 @ 65 lbs
2
Peri
Vogl
9:30 AM CrossFit
1 x 1 @ 65 lbs
2
Sage
Schoenfeld
8:15 AM CrossFit
1 x 1 @ 65 lbs
3
Annie
Dougherty
4:30 PM CrossFit
1 x 1 @ 60 lbs
4
Amanda
Spungin
9:30 AM CrossFit
1 x 1 @ 55 lbs
4
Ruthann
Christensen
12:15 PM CrossFit
1 x 1 @ 55 lbs
5
Whitney
Maibach
6:00 AM CrossFit
1 x 1 @ 45 lbs
6
Julie
Sharber
8:15 AM CrossFit
1 x 1 @ 40 lbs
7
Allison
Fletcher
9:30 AM CrossFit
1 x 1 @ 35 lbs
7
Dana
Bossert
8:15 AM CrossFit
1 x 1 @ 35 lbs
7
Kathy
Griffiths
8:15 AM CrossFit
1 x 1 @ 35 lbs
7
Vicki
Spicer
8:15 AM CrossFit
1 x 1 @ 35 lbs
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