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Components

Snatch Balance

Metcon

Metcon

Settings

Workout

11/16/2015

Weightlifting

Snatch Balance (3-3-3-3-3)

Snatch Balance

3 @ 70%

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

Partner Workout
8 Minute AMRAP
15 Situps
05 Clusters (95/65)
-Then-
8 Minute Max Effort Row

**While Partner 1 completes the AMRAP, Partner 2 Rows. Then switch.
**Total score is TOTAL rounds and reps and TOTAL distance rowed.

Metcon (Distance)

8 Minute Max Effort Partner Row for Distance

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

Whiteboard:

Monday, November 16, 2015

Male Clients

1

BoBo
Morrow

5:45 PM CrossFit

5 x 3 @ 195 lbs

2

Cameron
Reeves

6:45PM CrossFit

5 x 3 @ 165 lbs

95, 135, 165

3

Zach
Reeves

5:45 PM CrossFit

5 x 3 @ 135 lbs

4

Joshua
Dye

5:45 AM CrossFit

5 x 3 @ 125 lbs

45,65,85,105,125

5

Sha
Gearn

5:45 AM CrossFit

5 x 3 @ 105 lbs

6

kyle
lawles

5:45 AM CrossFit

5 x 3 @ 95 lbs

45,45,65,95,95

7

Chase
Young

5:45 PM CrossFit

5 x 3 @ 75 lbs

8

Luke
Kinsey

5:45 AM CrossFit

5 x 3 @ 65 lbs

8

Nate
Stroh

5:45 AM CrossFit

5 x 3 @ 65 lbs

9

Jacob
Young

5:45 PM CrossFit

5 x 3 @ 45 lbs

10

David
De Leon Jr.

6:45PM CrossFit

1 x 2 @ 195 lbs

Female Clients

1

Lindley
Simmons

6:45PM CrossFit

5 x 3 @ 65 lbs

1

Jacqui
Morrow

5:45 PM CrossFit

5 x 3 @ 65 lbs

partner:megan

2

Lindley
Simmons

5:45 PM CrossFit

5 x 3 @ 55 lbs

2

Sydney
Berg

5:45 PM CrossFit

5 x 3 @ 55 lbs

3

Tracy
May

8:30AM CrossFit

5 x 3 @ 45 lbs

4

Mica
Gearn

5:45 AM CrossFit

5 x 3 @ 35 lbs

4

NATALIE
LAWLES

8:30AM CrossFit

5 x 3 @ 35 lbs

4

Sarah
Arora

5:45 AM CrossFit

5 x 3 @ 35 lbs

5

angella
mayfield

8:30AM CrossFit

5 x 3 @ 15 lbs

6

Maggie
Webb

5:45 PM CrossFit

5 x 2 @ 95 lbs

6

Ashley
Reeves

5:45 PM CrossFit

1 x 3 @ 95 lbs

6

Breanna
Spicer

5:45 AM CrossFit

1 x 3 @ 105 lbs