Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Squat Snatch

Metcon

Settings

Workout

CF - 11/9/20

A: Burgener Warm-up

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: Metcon (Calories)

Pre-lift
Assault bike
:10 on @100%
2:00 rest
X3 sets

total calories

C: Squat Snatch (EMOM 7 - 3 @65-70%)

Weightlifting

Back Squat, 2x 5 @75-80%; rest 2:00

D: Metcon (5 Rounds for time)

E4MOM 20

40 DU
20/15 cal row
20 wall ball 20/14

scale to 2 x dubs for singles

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

Whiteboard:

Monday, November 09, 2020

Male Clients

1

Brandon
Zajac

4:00 PM CrossFit

58 Calories

2

Tyler
Parker

5:00 AM CrossFit

39 Calories

3

Ben
Hanback

12:30 PM CrossFit

36 Calories

3

JD
Mason

5:00 PM CrossFit

36 Calories

4

Brady
Killion

5:00 AM CrossFit

33 Calories

5

Flynt
Foster

6:00 AM CrossFit

31 Calories

6

Kevin
Kraft

4:00 PM CrossFit

28 Calories

7

Henry (Nick)
Nickells

6:00 PM CrossFit

27 Calories

8

Tanner
Yancy

6:00 PM CrossFit

25 Calories

9

David
Kan

6:00 PM CrossFit

13 Calories

C2 bike

10

Cory
Rexford

4:00 PM CrossFit

30 Calories

11

Francisco
Chacon

5:00 PM CrossFit

20 Calories

🥵

12

Dustin
Dowell

12:30 PM CrossFit

9 Calories

Only did one round.

Female Clients

1

Melanie
Velazquez

7:00am CrossFit

21 Calories

2

Ryan
Elizabeth ...

5:00 PM CrossFit

18 Calories

3

Christina
Chandler

5:00 AM CrossFit

16 Calories

4

Laura Lynn
Williams

11:30 AM CrossFit

15 Calories

5.5 each rd

5

Catherine
Yancy

6:00 PM CrossFit

11 Calories

6

Tayler
Saunders

4:00 PM CrossFit

16 Calories

7

Shannon
Lyczkowski

6:00 PM CrossFit

9 Calories