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1 High Hang Snatch + ...

Metcon

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Workout

11/21/2019

Weightlifting

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (01 Set EOMOM for 12 Minutes )

First 3 sets done at 60% then build to a heavy finish.
*no dropping the bar in complex.

Workout of the Day

Metcon (Time)

For Time, broken up in any way.
100 Pull-ups (Rx+= 50 Ring or Bar Muscle-ups
100 Wall-balls (10'/09', 20/14, Rx+=Heavier)

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

Whiteboard:

Thursday, November 21, 2019

Male Clients

1

Nick
Davidson

8:30AM CrossFit

1 x 1 @ 170 lbs

2

Cameron
Reeves

5:30AM CrossFit

2 x 1 @ 145 lbs

3

Jack
Davis

8:30AM CrossFit

1 x 1 @ 135 lbs

4

Riley
Alford

6:45 PM CrossFit

2 x 1 @ 115 lbs

4

Guadalupe
Avalos

5:45PM CrossFit

1 x 1 @ 115 lbs

5

Kevin
Korinek

5:30AM CrossFit

1 x 1 @ 110 lbs

5

Seth
McClellan

5:30AM CrossFit

1 x 1 @ 110 lbs

6

Anirban
Pal

5:30AM CrossFit

1 x 1 @ 105 lbs

7

Michal
Morelos

5:45PM CrossFit

6 x 1 @ 95 lbs

rehab work

7

Sean
Smith

4:30PM CrossFit

6 x 1 @ 95 lbs

8

Raine Corado
l

5:45PM CrossFit

2 x 1 @ 85 lbs

Female Clients

1

Tracy
May

8:30AM CrossFit

1 x 1 @ 115 lbs

2

Ashley
Reeves

6:45 PM CrossFit

4 x 1 @ 95 lbs

3

Becky
Parrish

5:30AM CrossFit

1 x 1 @ 90 lbs

4

Melissa
McClellan

5:30AM CrossFit

1 x 1 @ 85 lbs

5

Jeannie
Bennett

8:30AM CrossFit

1 x 1 @ 60 lbs

6

kelsey
ward

5:45PM CrossFit

5 x 1 @ 55 lbs

6

Paige
Holmes

5:45PM CrossFit

5 x 1 @ 55 lbs

6

jesseca
jackson

8:30AM CrossFit

2 x 1 @ 55 lbs