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Components
Overhead Squat
Metcon
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
CF Linchpin 191112 - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
CrossFit: 10:00 AM
Open Gym 11am - 1pm
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (9/16)
Workout
CF Linchpin 191112
Warm-up
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
Pre-WOD mobility:
T-spine anchor (3 min)
Super couch OR hip complex
Weightlifting
Overhead Squat (10-10-10)
Overhead Squat
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP in 7 mins:
7 Hang Power Snatches, 75/55 lbs
100M Shuttle Run
Post-WOD Recovery
T-spine rake/roll (3 min)
Suprapatellar smash/floss (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 12, 2019
Male Clients
1
ALAN
MORAN
4:30 PM CrossFit
1 x 10 @ 115 lbs
1
Mason
Coursey
CrossFit: 5:00 AM
1 x 10 @ 115 lbs
2
Bruce
Fritz
4:30 PM CrossFit
1 x 10 @ 95 lbs
3
anthony
palmisano
CrossFit: 5:00 AM
1 x 10 @ 85 lbs
3
Hazen
Arnold
Open Gym 11am - 1pm
1 x 10 @ 85 lbs
4
Patrick
Burke
CrossFit: 5:00 AM
3 x 10 @ 75 lbs
4
Ron
Bunch
6:00 AM CrossFit
3 x 10 @ 75 lbs
4
Justin
Clites
5:30 PM CrossFit
1 x 10 @ 75 lbs
5
Ian
Gott
CrossFit: 10:00 AM
1 x 10 @ 25 lbs
Female Clients
1
Liz
Gilbert
4:30 PM CrossFit
1 x 10 @ 95 lbs
2
Irish
Sirmons
6:00 AM CrossFit
1 x 10 @ 75 lbs
35-55-75
2
Jessica
Davis
4:30 PM CrossFit
1 x 10 @ 75 lbs
2
Leesa
Fritz
4:30 PM CrossFit
1 x 10 @ 75 lbs
3
CAITLIN
WOLF
Open Gym 11am - 1pm
1 x 10 @ 70 lbs
4
Brittany
Brooks
CrossFit: 10:00 AM
1 x 10 @ 65 lbs
4
Clelia
Stevens
Open Gym 11am - 1pm
1 x 10 @ 65 lbs
55,60,65
4
Kristin
Tebbens
5:30 PM CrossFit
1 x 10 @ 65 lbs
4
Susanne
Grover
CrossFit: 10:00 AM
1 x 10 @ 65 lbs
5
Emily
O’Donnell
6:00 AM CrossFit
1 x 10 @ 55 lbs
5
Jessie-Lee
Nichols
4:30 PM CrossFit
1 x 10 @ 55 lbs
Right knee was killing me! Did 35 for the first set, and one set ...
5
Maureen
McDonough
4:30 PM CrossFit
1 x 10 @ 55 lbs
#35, 45, 55
5
Trish
Eyerly
CrossFit: 5:00 AM
1 x 10 @ 55 lbs
broken 8/2
6
Anna
Postles
6:00 AM CrossFit
1 x 10 @ 35 lbs
7
Josie
Skeans
5:30 PM CrossFit
1 x 10 @ 20 lbs
8
Megan
Gott
CrossFit: 10:00 AM
1 x 10 @ 15 lbs
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