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Components

Back Squat

Metcon

Snatch

Settings

Workout

10/16/18

Weightlifting

Back Squat

Back Squat

1x9 76%
1x9 80%
1x9 84%

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:
9/6 Calorie Bike
9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row
7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
100m Run
5 Power Cleans (155/105)

RX (95/65),(115/80),(135/95)

Optional Extra Strength Work

Snatch

Snatch

On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (78-81-84%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (88-90-92%)
Minute 12: Rest

Not for Time: 3 Singles (92-94-96%)

Snatch Pull + 3 Snatch Hang High Pulls
5 Sets (63-65-67-69-72%)

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

Whiteboard:

Tuesday, October 16, 2018

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

1 x 9 @ 335 lbs

2

Stephen
Kent

5:30 AM CrossFit

1 x 9 @ 285 lbs

3

Hap
Clayton

9:30 AM CrossFit

1 x 9 @ 260 lbs

4

Alto
Shambles

8:30AM CrossFit Class

1 x 9 @ 245 lbs

4

Neil
Glezen

8:30AM CrossFit Class

1 x 9 @ 245 lbs

4

Todd
Mehrmann

4:00 PM CrossFit

1 x 9 @ 245 lbs

5

Ryan
Snitker

5:30 AM CrossFit

1 x 9 @ 235 lbs

6

Andrew
Yount

4:00 PM CrossFit

1 x 9 @ 215 lbs

Thanks Dane

7

Chris
Morales

6:30 PM CrossFit

1 x 9 @ 205 lbs

7

Eric
Olinger

12:00 PM CrossFit

1 x 9 @ 205 lbs

8

Colby
Wollak

12:00 PM CrossFit

1 x 9 @ 185 lbs

8

Jay
Parkhurst

5:30 PM CrossFit

1 x 9 @ 185 lbs

8

Johnny
Quilla

4:00 PM CrossFit

1 x 9 @ 185 lbs

9

Al
Moody

5:30 AM CrossFit

1 x 9 @ 175 lbs

9

Jonathan
Austin

5:30 AM CrossFit

1 x 9 @ 175 lbs

10

Jason
Blackwell

9:30 AM CrossFit

1 x 9 @ 170 lbs

9@152 9@160 9@170

11

Ken
Buckstad

5:30 AM CrossFit

1 x 9 @ 165 lbs

12

Daniel
Leatherman

5:30 AM CrossFit

1 x 9 @ 155 lbs

13

Joey
Hager

5:30 PM CrossFit

1 x 9 @ 105 lbs

14

sam
knight

4:00 PM CrossFit

1 x 9 @ 75 lbs

15

Scotty
In Route

8:30AM CrossFit Class

1 x 9 @ 0 lbs

Bench 1x10-95, 125, 155# (2)1x5-155#

15

Jim
Tuttle

6:30 AM CrossFit

1 x 4 @ 165 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 9 @ 205 lbs

2

Alyson
Knight

4:00 PM CrossFit

1 x 9 @ 185 lbs

2

Jill
Olinger

12:00 PM CrossFit

1 x 9 @ 185 lbs

165, 175, 185

3

Jennifer
Eckard

9:30 AM CrossFit

1 x 9 @ 170 lbs

4

Leslie
Auton

6:30 PM CrossFit

1 x 9 @ 165 lbs

5

Myra
Harmon

5:30 PM CrossFit

1 x 9 @ 160 lbs

6

Teeter
Miller

4:00 PM CrossFit

1 x 9 @ 150 lbs

7

Jennifer
Taylor

4:00 PM CrossFit

1 x 9 @ 135 lbs

7

Katie
Tuttle

4:00 PM CrossFit

1 x 9 @ 135 lbs

7

Monica
Leatherman

12:00 PM CrossFit

1 x 9 @ 135 lbs

8

Maddy
Fero

5:30 AM CrossFit

1 x 9 @ 130 lbs

8

Mariah
Conner

5:30 PM CrossFit

1 x 9 @ 130 lbs

Failed 135

9

JULIA
SILVA

5:30 PM CrossFit

1 x 9 @ 125 lbs

10

Maggie
Gaspar

4:00 PM CrossFit

1 x 9 @ 120 lbs

11

Melissa
Holden

8:30AM CrossFit Class

1 x 9 @ 105 lbs

12

Maria
Wilson

5:30 PM CrossFit

1 x 9 @ 95 lbs

13

Jennifer
Pridmore

5:30 PM CrossFit

1 x 9 @ 90 lbs

14

Debbie
Burroughs

5:30 AM CrossFit

1 x 9 @ 85 lbs

14

Sylvia
Burroughs

5:30 AM CrossFit

1 x 9 @ 85 lbs

15

Private

4:00 PM CrossFit

1 x 9 @ 80 lbs