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Components

Kettlebell Snatch

Metcon

Settings

Workout

Thursday

Warm-up

15 mins

Dynamic Warm-up

Weightlifting

15 mins

For 15 Minutes perform sequence of:
1 TGU each side
60 ft Uni-Lateral Front Rack Carry each side
5 Kettlebell Snatch each side
Rest 30 sec

Kettlebell Snatch (5x5 (each side) (as many sets as time allows))

Kettlebell Snatch

Metcon

Metcon (5 Rounds for time)

5 Rounds
300m Row Sprint
10 Tuck Crunches
10 Supermans

*Rest 3(ish) minutes between rounds

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

Whiteboard:

Thursday, October 29, 2015

Male Clients

1

Sam
Bowman

5:00 PM CrossFit

5 x 5 @ 53 lbs

2

christopher
carroll

6:00 AM CrossFit

5 x 5 @ 44 lbs

red blue purple

2

Travis
Stutts

6:00 PM CrossFit

5 x 5 @ 44 lbs

3

Alan
Rosero

5:00 PM CrossFit

5 x 5 @ 26 lbs

4

Michael
Fiery

5:00 PM CrossFit

5 x 5 @ 22.05 lbs

5

Joey
White

6:00 PM CrossFit

5 x 5 @ 22 lbs

5

Jorge
Armenta

5:00 PM CrossFit

5 x 5 @ 22 lbs

6

Private

7:00 PM CrossFit

5 x 5 @ 18 lbs

7

Andrew
Ross

5:00 PM CrossFit

2 x 5 @ 53 lbs

3x5 split between blue for TGU and black for snatch and walk

7

Private

6:00 AM CrossFit

1 x 5 @ 44 lbs

Female Clients

1

Cara
Stutts

6:00 PM CrossFit

5 x 5 @ 13 lbs

1

Rachel
Klahr

6:00 PM CrossFit

5 x 5 @ 13 lbs

2

Esther
Aguayo

11:00 AM CrossFit

4 x 5 @ 35 lbs

2

Colleen
Beamon

6:00 AM CrossFit

3 x 5 @ 26 lbs