Public Whiteboard

Components

Squat Snatch

Skill Work

- AT-HOME -

Settings

Workout

CrossFit - Fri, Nov 17

Squat Snatch (
- RX -
Every 2:00 for 10 rounds:
2 snatches
- Start light, and add weight as technique allows, working up to a heavy set of 2.
- For any missed rep, reduce the load by 10% or more and continue in the next round.
)

Squat Snatch

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
Same as Rx'd

General Warm-up (No Measure)

3 sets:
:20 up-downs
- Rest :10
:20 air squats
- Rest :10
:20 Sots presses
- Rest :10

Skill Work (Checkmark)

Post-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
150-ft handstand walk

Stretching (No Measure)

1 set:
:45 forearm stretch (extension)
:45 forearm stretch (flexion)

- AT-HOME - (10 Rounds for time)

Every 2:00 for 10 rounds:
30 double-unders
3 DB squat snatches/arm (35/50 lb)
- Complete each round as fast as possible.

Whiteboard:

Friday, November 17, 2023

Male Clients

luke
goshulak

CrossFit: 5:30 AM

1 x 2 @ 160 lbs

Matt
Evans

CrossFit: 8:30 AM

1 x 2 @ 175 lbs

William
Teichroeb

CrossFit: 8:30 AM

1 x 2 @ 135 lbs

65, 75, 85, 95, 105, 110, 115, 125, 130, 135

Female Clients

Janine
Kiceina

CrossFit: 5:15 PM

10 x 2 @ 75 lbs

Built to 75

Roza
Roberts

CrossFit: 8:30 AM

10 x 2 @ 55 lbs

Shoulder wasn’t feeling it so didn’t push it 🙌🏽

Marianne
Walters

CrossFit: 8:30 AM

10 x 2 @ 47 lbs

Started with empty 15 lb bar and this was my last 2 reps -most co...

Leah
Fawcett

CrossFit: 5:15 PM

2 x 2 @ 95 lbs

1xrep 100

Courtney
Derksen

CrossFit: 8:30 AM

1 x 2 @ 60 lbs

Built to 60lbs.

Private

CrossFit: 8:30 AM

1 x 2 @ 70 lbs