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Components
Snatch Technique
Middle management
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
10/21/2020 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (13/14)
Workout
10/21/2020
"Seek not good from without; seek it within yourselves, or you will never find it." Epictetus When something goes right, we're relatively quick to point to actions we took to get there. But when something goes wrong, it's all too easy for us to do the opposite. To play the "blame game," where we're using external events as excuses. A core tenant of mental toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options. When we take responsibility and look within, we now are in control. We can focus on the moves to make to put ourselves into better positions. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won't have any control, as the story we're telling ourselves is that outside events determine my path. Responsibility is a weapon, and it only comes from within.
Snatch Technique (every 2 min x 5 sets)
every 2 min. x 5 sets
- 3 snatch grip push jerks
- 3 OHS
- 3 snatch balances
based on 1RM snatch
set 1 - 50%
set 2 - 55%
sets 3-5 - 60%
- This lighter weight technique complex will help teach an aggressive shoulder punch and getting comfortable at the bottom of the snatch
- the 9 reps do not need to be unbroken
- Barbell is taken from the rack
- sets begin every 2 min. 0-2-4-6-8
- record heaviest set
Modifications as needed
Middle management (Time)
For time:
- 40/30 cal row
- 20 squat snatches 75/55
- 40/30 cal row
- Today's WOD will dial in the skills from the strength work.
- designed to take between 6-10 minutes.
- barbell starts from the ground.
- Think about using a hook grip.
Modifications:
- 30/21 cal Echo Bike vs. row
- 400m run vs. row
- db power snatches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 21, 2020
Male Clients
1
3
Pete
5:30 PM CrossFit
1 x 9 @ 120 lbs
2
Bryan
Dunbar
6:00 AM CrossFit
1 x 9 @ 115 lbs
3
Matthew
Emmons
8:15 AM CrossFit
1 x 9 @ 105 lbs
3
Rob
Bush
12:15 PM CrossFit
1 x 9 @ 105 lbs
4
John
O'Keefe
12:15 PM CrossFit
1 x 9 @ 95 lbs
4
Nathan
Smith
9:30 AM CrossFit
1 x 9 @ 95 lbs
5
Kevin
Gilbert
9:30 AM CrossFit
1 x 9 @ 85 lbs
6
Doug
Davis
12:15 PM CrossFit
1 x 9 @ 75 lbs
6
Mark
Richardson
9:30 AM CrossFit
1 x 9 @ 75 lbs
7
Adam
Van Volkinburg
9:30 AM CrossFit
1 x 9 @ 65 lbs
7
Brandon
McCarthy
5:30 PM CrossFit
1 x 9 @ 65 lbs
8
Dan
Meller
12:15 PM CrossFit
1 x 9 @ 55 lbs
9
Dan
Lincoln
6:00 AM CrossFit
1 x 9 @ 35 lbs
Female Clients
1
Amanda
Spungin
9:30 AM CrossFit
1 x 9 @ 55 lbs
1
Angie
O'Keefe
6:00 AM CrossFit
1 x 9 @ 55 lbs
1
Brooke
Bemis
5:30 PM CrossFit
1 x 9 @ 55 lbs
1
Christina
Griggs
8:15 AM CrossFit
1 x 9 @ 55 lbs
push jerks
1
Vanessa
Smith
9:30 AM CrossFit
1 x 9 @ 55 lbs
2
Beata
Wyatt
8:15 AM CrossFit
1 x 9 @ 50 lbs
3
Peri
Vogl
6:00 AM CrossFit
1 x 9 @ 45 lbs
4
Dana
Bossert
8:15 AM CrossFit
1 x 9 @ 35 lbs
4
Ruthann
Christensen
12:15 PM CrossFit
1 x 9 @ 35 lbs
5
Avani
Patel
4:30 PM CrossFit
1 x 9 @ 15 lbs
5
Caitlin
Smith
4:30 PM CrossFit
1 x 9 @ 15 lbs
5
Carly
Pearlman
4:30 PM CrossFit
1 x 9 @ 15 lbs
5
Jennifer
DiCarlo
9:30 AM CrossFit
1 x 9 @ 15 lbs
5
Maya
PATEL
4:30 PM CrossFit
1 x 9 @ 15 lbs
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