Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Squat Snatch

Overhead Squat

Metcon

Settings

Workout

CF - 10/02/20

A: Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

B: Squat Snatch (2x2 @ 70%, 2x1@75%, 2x1 @ 80%, 2 x 1 @ 85%)

C: Overhead Squat (3x4-6 @ 65-70%; rest as needed)

D: Metcon (AMRAP - Reps)

12 min amrap:
2,2,4,4,6,6,... climb
HSPU
Power clean and jerk 95/65#

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, October 02, 2020

Male Clients

1

CJ
Hastings

6:00 AM CrossFit

2 x 1 @ 165 lbs

1

Henry (Nick)
Nickells

5:00 PM CrossFit

2 x 1 @ 165 lbs

1

Tyler
Parker

5:00 AM CrossFit

2 x 1 @ 165 lbs

2

Jeremy
Hutzel

4:00 PM CrossFit

2 x 1 @ 145 lbs

3

Garrett
McKnight

5:00 PM CrossFit

2 x 1 @ 135 lbs

4

David
Kan

4:00 PM CrossFit

2 x 1 @ 125 lbs

95;105;115;125

4

Luke
Wylie

5:00 PM CrossFit

2 x 1 @ 125 lbs

Female Clients

1

Debra
Stabler

4:00 PM CrossFit

2 x 1 @ 115 lbs

2

Jordan
Wylie

6:00 AM CrossFit

2 x 1 @ 105 lbs

85%

2

Laura Lynn
Williams

12:30 PM CrossFit

2 x 1 @ 105 lbs

2

Leah
Miller.

7:00am CrossFit

2 x 1 @ 105 lbs

2

Ryan
Elizabeth ...

4:00 PM CrossFit

2 x 1 @ 105 lbs

3

Jessica
Dodd

5:00 PM CrossFit

2 x 1 @ 100 lbs

4

Melanie
Velazquez

5:00 PM CrossFit

2 x 1 @ 95 lbs

5

Amy
Rahn

4:00 PM CrossFit

2 x 1 @ 90 lbs

6

Destinee
Johnson

7:00am CrossFit

2 x 1 @ 85 lbs

6

Holly
Flatt

12:30 PM CrossFit

2 x 1 @ 85 lbs

7

Hadley
Davenport

11:30 AM CrossFit

2 x 1 @ 80 lbs

7

Kristen
Kerby Graves

6:00 AM CrossFit

2 x 1 @ 80 lbs

7

Susie
Bilbro

6:00 AM CrossFit

2 x 1 @ 80 lbs

55, 65, 70, 75

8

Lauren
McKnight

6:00 AM CrossFit

10 x 1 @ 65 lbs

9

Catherine
Yancy

5:00 PM CrossFit

2 x 1 @ 55 lbs