Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Squat Snatch

Metcon

Metcon

Settings

Workout

CF - 10/16/20

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 (5 @135/95 (5/4/3/2/1 rep scheme - see notes))

5 @135/95 (45%)
4 @155/105 (52%)
3 @185/130 (62%)
2 @205/ 145 (68%)
1@225/155 (75%)

C: Metcon (Time)

For time:
Squat snatch
3 @205/145 (68%)
2 @225/155 (75%)
1 @245/170 (82%)

Do not be scared by weights. Stick to percentages

D: Metcon (Time)

3 rounds for time:
15 hspu
5 squat clean @75%
3 rope climb

If you don't have rope climbs,
3 strict pullups per rope climb

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

Whiteboard:

Friday, October 16, 2020

Male Clients

1

Morgan
Lyons

6:00 AM CrossFit

1 x 1 @ 215 lbs

2

Wade
Kilgore

6:00 AM CrossFit

1 x 1 @ 200 lbs

3

Tyler
Parker

12:30 PM CrossFit

1 x 1 @ 170 lbs

4

JD
Mason

5:00 PM CrossFit

1 x 1 @ 155 lbs

5

Jeremy
Hutzel

5:00 PM CrossFit

1 x 1 @ 135 lbs

75/85/95/115/135

6

Luke
Wylie

4:00 PM CrossFit

1 x 1 @ 125 lbs

6

Tanner
Yancy

5:00 PM CrossFit

1 x 1 @ 125 lbs

7

David
Kan

5:00 PM CrossFit

1 x 1 @ 115 lbs

7

Kevin
Kraft

11:30 AM CrossFit

1 x 1 @ 115 lbs

8

Dwayne
Vick

5:00 PM CrossFit

1 x 1 @ 0 lbs

Final Set @ #95

Female Clients

1

brittanie
albright

5:00 PM CrossFit

1 x 1 @ 125 lbs

2

Ryan
Elizabeth ...

6:00 AM CrossFit

1 x 1 @ 100 lbs

3

Lauren
McKnight

6:00 AM CrossFit

1 x 1 @ 85 lbs

3

Melanie
Velazquez

11:30 AM CrossFit

1 x 1 @ 85 lbs

3

Morgan
Webb

5:00 PM CrossFit

1 x 1 @ 85 lbs

4

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 1 @ 65 lbs

4

Suzette
Panton

6:00 AM CrossFit

1 x 1 @ 65 lbs

5

Jean
Broadhurst

7:00am CrossFit

1 x 1 @ 60 lbs

5

Susie
Bilbro

6:00 AM CrossFit

1 x 1 @ 60 lbs

6

Catherine
Yancy

5:00 PM CrossFit

1 x 1 @ 0 lbs