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Components

Snatch

Metcon

Settings

Workout

Snatches

Warm-up

2 Rounds:
10 Alt DB Snatches
:10Overhead DB Hold (per side)
:15 Hanging L Hold
10 GHD Hip Ext

Then,
Empty barbell warmup lead by coach.

Weightlifting

Snatch ((Details Below))

Every 1:20 x 8:
2 Snatches (increasing)

Then immediately into,

Every 1:20 x 4:
2 Snatches (@ the same load)

Score: is the load completed over the last 4 rounds.

Metcon

Metcon (Time)

For Time, 21-15-9 of:
Power Snatch (95/65lbs)(RX+ 135/95lbs)
Assault Bike Calories

*Complete 5 Bar Facing Burpees after each Round

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

Whiteboard:

Friday, October 29, 2021

Male Clients

1

Izick
Espinoza

12pm CrossFit

4 x 2 @ 205 lbs

2

Connor
Miller 🍟 🍔

12pm CrossFit

4 x 2 @ 200 lbs

3

Spencer
Baker

5pm CrossFit

4 x 2 @ 175 lbs

4

Bryan
Ruezga

6pm CrossFit

4 x 2 @ 170 lbs

5

Aaron
Hart

6am CrossFit

4 x 2 @ 165 lbs

6

Fabricio
🦍

12pm CrossFit

4 x 2 @ 145 lbs

6

Nate
Cobb

12pm CrossFit

4 x 2 @ 145 lbs

7

Adam
Gelfand

8am CrossFit

4 x 2 @ 140 lbs

8

Private

5am CrossFit

4 x 2 @ 135 lbs

9

Pete
Mc Workman

5am CrossFit

5 x 2 @ 105 lbs

9

Javier
Morales

5am CrossFit

4 x 2 @ 105 lbs

9

John
Hibbard

5am CrossFit

4 x 2 @ 105 lbs

9

Ryan
Figuerado

4pm CrossFit

4 x 2 @ 105 lbs

9

Ryan
Gift

6am CrossFit

4 x 2 @ 105 lbs

10

Christian
Lopez

12pm CrossFit

4 x 2 @ 95 lbs

10

Tyler
Eickmann

8am CrossFit

4 x 2 @ 95 lbs

11

Colin
Courtney

12pm CrossFit

4 x 2 @ 85 lbs

12

Miguel
Parra

12pm CrossFit

4 x 2 @ 75 lbs

12

Moe
Mubarak

8am CrossFit

4 x 2 @ 75 lbs

13

Eric
Cisneros

8am CrossFit

4 x 2 @ 65 lbs

Female Clients

1

Lindsey
Hempy

5am CrossFit

4 x 2 @ 115 lbs

1

Patrisha
Wilson

4pm CrossFit

4 x 2 @ 115 lbs

2

Steph
Jarosz

8am CrossFit

4 x 2 @ 100 lbs

3

Amanda
Carson

12pm CrossFit

4 x 2 @ 90 lbs

4

Maria
Mercado

6pm CrossFit

4 x 2 @ 85 lbs

5

Rachael
Hoffman

7am CrossFit

4 x 2 @ 76 lbs

Last gym day for me. See ya homies in 3 months 👋🏼

6

Brenna
Jarrells

5pm CrossFit

4 x 2 @ 75 lbs

6

Donica
Ryder ⛵️

6am CrossFit

4 x 2 @ 75 lbs

1 set @ 80#

6

Priscilla
Villarreal

5pm CrossFit

4 x 2 @ 75 lbs

7

Janis
Green

8am CrossFit

4 x 2 @ 65 lbs

8

Phoebe
Seaver

7am CrossFit

4 x 2 @ 60 lbs

9

Alissa
Cobb

6am CrossFit

10 x 2 @ 55 lbs

Glute issue

9

Sharon
Lo

6pm CrossFit

4 x 2 @ 55 lbs

9

Vienna
Kaiser

8am CrossFit

4 x 2 @ 55 lbs

Full Squat

10

Kassandra
Martinez

6pm CrossFit

4 x 2 @ 32 lbs

Bar only

11

Jenny
Hart

8am CrossFit

4 x 1 @ 80 lbs

Had some misses