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Components

Power Snatch

Metcon

Settings

Workout

10.16.19

Warm UP
20 DB Snatch
20 Sit ups
20 DB Snatch

Power Snatch (Every 2 min x 7 Rounds Build to a heavy 5 TNG )

Power Snatch

Metcon (Time)

4 Rounds For Time(20min CAP)
15 Push Press
15 Burpees Over Bar
15 Pull Ups
45 Dubs or 90 Singles
*Rest until HR drops 12% or 1 min

Coach Tip* Sprint workouts are great for building heart strength. The one with the strongest hearts will be able to move quickly though the reps and recover quickly while resting. This should be a goal for everyone. Quick recovery is the sign of a strong and healthy heart.

Cool Down
Coach led stretches

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

Whiteboard:

Wednesday, October 16, 2019

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

1 x 5 @ 185 lbs

2

Kevin
Brown

11:45 AM CrossFit

7 x 5 @ 145 lbs

2

Eric
Resman

6:00 am CrossFit

1 x 5 @ 145 lbs

3

Dylan
Placher

5:30 pm CrossFit

1 x 5 @ 140 lbs

4

Costa
Poulias

8:00 am CrossFit

1 x 5 @ 120 lbs

5

Herbert
Segura

6:00 am CrossFit

7 x 5 @ 115 lbs

5

Ken
Saksa

5:30 pm CrossFit

2 x 5 @ 115 lbs

5

Myson
Craft

11:45 AM CrossFit

1 x 5 @ 115 lbs

Female Clients

1

Katie
Cook

6:00 am CrossFit

1 x 5 @ 95 lbs

2

Jessica
Wise

11:45 AM CrossFit

1 x 5 @ 85 lbs

2

Kelly
Stakely

8:00 am CrossFit

1 x 5 @ 85 lbs

3 rounds @ 85#

3

Ashley
Mandeville

11:45 AM CrossFit

1 x 5 @ 75 lbs

4

Laura
Paradiso

6:00 am CrossFit

3 x 5 @ 65 lbs

5

Lori
Bevins

6:00 am CrossFit

1 x 5 @ 55 lbs

Getting there

5

Melissa
Sereda

5:30 pm CrossFit

1 x 5 @ 55 lbs

6

Nancy
Finch

8:00 am CrossFit

7 x 5 @ 50 lbs

35,35,40,40,45,45,50

6

Savannah
Kushner

5:30 pm CrossFit

1 x 5 @ 50 lbs

7

Marilyn
Stein

8:00 am CrossFit

1 x 5 @ 45 lbs

8

Leanne
Flama

5:30 pm CrossFit

3 x 5 @ 30 lbs

First 4 sets 25#