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Components

Drop Snatch

Snatch Balance

Metcon

Settings

Workout

Tuesday

Warm-up

15 mins

Weightlifting

20 mins

E2MOM for 3 sets
Drop Snatch x 2 reps
*Build in load but focus more on speed and stability

Followed by…

E2MOM for 3 sets
Snatch Balance x 2

Followed by…

E2MOM for 3 sets
Snatch Balance x 1
*Build to a heavy single

Drop Snatch (2, 2, 2)

Drop Snatch

Snatch Balance (2, 2, 2, 1, 1, 1)

Snatch Balance

Metcon

Metcon (Time)

3 Rounds
10 Squat Snatches (Rx+135/95)(95/75)
20 Box Jumps (24/20)

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

Whiteboard:

Tuesday, November 08, 2016

Male Clients

1

Casey
Smith

6:00 PM CrossFit

1 x 2 @ 135 lbs

2

Carlos
Jara

5:00 PM CrossFit

1 x 2 @ 120 lbs

3

Jon
McConnell

11:00 AM CrossFit

1 x 2 @ 115 lbs

3

Travis
Bond

11:00 AM CrossFit

1 x 2 @ 115 lbs

4

Charles
Warnick

6:00 PM CrossFit

1 x 2 @ 105 lbs

5

Kason
Davis

5:00 PM CrossFit

1 x 2 @ 95 lbs

5

Robert
Herford

7:00 PM CrossFit

1 x 2 @ 95 lbs

6

Brett
Williams

11:00 AM CrossFit

1 x 2 @ 85 lbs

6

Private

5:00 PM CrossFit

1 x 2 @ 85 lbs

7

Cameron
Rosenow

11:00 AM CrossFit

1 x 2 @ 75 lbs

7

Raiford
Gainey

6:00 AM CrossFit

1 x 2 @ 75 lbs

7

Santiago
Ospina

11:00 AM CrossFit

1 x 2 @ 75 lbs

7

Steve
Schuler

5:00 PM CrossFit

1 x 2 @ 75 lbs

8

Brandon
Dirmann

9:00 AM CrossFit

3 x 2 @ 65 lbs

8

Mike
Hannon

6:00 PM CrossFit

1 x 2 @ 65 lbs

Female Clients

1

Amy
Bullock

5:00 PM CrossFit

1 x 2 @ 80 lbs

balance

2

Lana
Moeller

6:00 AM CrossFit

1 x 2 @ 70 lbs

3

Caitlin
Woodrow

7:00 PM CrossFit

1 x 2 @ 65 lbs

3

Charley
Williams

11:00 AM CrossFit

1 x 2 @ 65 lbs

kept wanting to do balance?

3

Michelle
Shuck

11:00 AM CrossFit

1 x 2 @ 65 lbs

4

Michelle
Perno

5:00 PM CrossFit

1 x 2 @ 55 lbs

4

Rachel
Hedrick

5:00 PM CrossFit

1 x 2 @ 55 lbs

4

Shannon
Davis

11:00 AM CrossFit

1 x 2 @ 55 lbs

5

Corey
Knight

7:00 PM CrossFit

3 x 2 @ 45 lbs

5

Meredith
Noll

9:00 AM CrossFit

1 x 2 @ 45 lbs

5

Sarah
Cote

6:00 AM CrossFit

1 x 2 @ 45 lbs

6

Courtney
Schuler

9:00 AM CrossFit

1 x 2 @ 40 lbs

7

Gabbie
Overcash

5:00 PM CrossFit

1 x 2 @ 35 lbs

7

Jenny
Rosas

5:00 PM CrossFit

1 x 2 @ 35 lbs

7

Mallory
Fiery

9:00 AM CrossFit

1 x 2 @ 35 lbs

7

Pam
Overcash

5:00 PM CrossFit

1 x 2 @ 35 lbs

8

Jasmine
Nivens

9:00 AM CrossFit

1 x 2 @ 25 lbs

wrist tendon :(

9

Page
Hannon

6:00 PM CrossFit

1 x 2 @ 15 lbs