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Components

Snatch

Metcon

Settings

Workout

Monday

Warm-up

Warm-up (No Measure)

3/3 T Spine Rotations
5 WB Front Squats
3/3 groiners
5 WB Push Press

Barbell Prep

Strength

Snatch (5 x 1)

Snatch

3 @ 80%
2 @ 85%

5 x 1 @ 90-95%

20 min clock

Metcon

Metcon (Time)

10 Rounds for Time

10 WB (20/14)

3 Power Snatch (135/95)(95/65)

RX+
15 WB

165/105

15 min cap

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Whiteboard:

Monday, October 03, 2022

Male Clients

1

Joseph
Gadilhe

8:30 AM CrossFit

1 x 1 @ 225 lbs

185 x 3, 200 x 2 , 215, 215, 215, 220, 220, 225

2

Maury
Goldstein

8:30 AM CrossFit

1 x 1 @ 205 lbs

3

Jason
henry

4:30 PM CrossFit

1 x 1 @ 200 lbs

3

Wesley
Rogers

8:30 AM CrossFit

1 x 1 @ 200 lbs

4

Nick
McDonald

5:30 PM CrossFit

1 x 1 @ 175 lbs

5

James
Zadrozny

4:30 PM CrossFit

1 x 1 @ 165 lbs

6

EJ
Walter

6:30 PM CrossFit

1 x 1 @ 155 lbs

6

Jason
Rabinowitz

4:30 PM CrossFit

1 x 1 @ 155 lbs

3x135, 2x145, 5x155

7

Hunter
Kiker

5:00 AM CrossFit

1 x 1 @ 150 lbs

8

Alex
Jackson

4:30 PM CrossFit

1 x 1 @ 145 lbs

8

Khris
Carter

5:30 PM CrossFit

1 x 1 @ 145 lbs

125# 135# 145#

9

Joe
Wojnarwsky

5:30 PM CrossFit

5 x 1 @ 140 lbs

9

Mauricio
Masili

5:00 AM CrossFit

1 x 1 @ 140 lbs

10

Ryan
Dawkins

5:00 AM CrossFit

5 x 1 @ 135 lbs

10

Jarid
Bergeron

6:30 PM CrossFit

3 x 1 @ 135 lbs

10

Adam
Cabrera

8:30 AM CrossFit

1 x 1 @ 135 lbs

11

Nathan
Lain

4:30 PM CrossFit

2 x 1 @ 125 lbs

11

Mark
Berryman

6:30 PM CrossFit

1 x 1 @ 125 lbs

12

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 115 lbs

95(3), 100(2), 105-110-115

13

Russell
Owens

8:30 AM CrossFit

1 x 1 @ 105 lbs

14

Evan
Baker

5:00 AM CrossFit

1 x 1 @ 95 lbs

14

Ryan
Stephens

5:30 PM CrossFit

1 x 1 @ 95 lbs

15

Ionatan
Soule

4:30 PM CrossFit

1 x 1 @ 85 lbs

Felt a lot better...need to work on mobility and legs at start.

15

Tim
Krug

5:00 AM CrossFit

1 x 1 @ 85 lbs

16

Will
Hamm

4:30 PM CrossFit

5 x 1 @ 75 lbs

16

Austin
Haarmann

4:30 PM CrossFit

1 x 3 @ 75 lbs

Good mobility

Female Clients

1

Katie
Vance

6:30 PM CrossFit

4 x 1 @ 130 lbs

2

Shayna
Rogers

4:30 PM CrossFit

1 x 1 @ 110 lbs

90%

3

Katie
Brookes

8:30 AM CrossFit

1 x 1 @ 105 lbs

4 times... ran out of time

4

Lacy
McKinley

6:30 PM CrossFit

5 x 1 @ 85 lbs

5

Amanda
Wilson

8:30 AM CrossFit

1 x 1 @ 80 lbs

6

Carmen
Thompson

5:30 PM CrossFit

5 x 1 @ 75 lbs

7

Jennifer
Wiltshire

5:00 AM CrossFit

5 x 1 @ 65 lbs

7

Dawn
Word

6:00 AM CrossFit

1 x 1 @ 65 lbs

Only got 2

7

Kaley
DeVito

5:00 AM CrossFit

1 x 1 @ 65 lbs

7

Margarita
Ayala

5:30 PM CrossFit

1 x 1 @ 65 lbs

7

Sarah
Gadilhe

5:30 PM CrossFit

1 x 1 @ 65 lbs

8

Bell
Masili

5:00 AM CrossFit

1 x 5 @ 60 lbs