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Components

Three Position Snatch

Metcon

Back Squat

Settings

Workout

Monday

Weightlifting

A: Three Position Snatch (E2M x 16 minutes (8 sets))

1. Ground
2. Low Hang (Below Knee)
3. Hang (Top of the Knee)

4 sets @70%
4 sets @75%

Metcon

B: Metcon (AMRAP - Rounds and Reps)

Rx =
12 minute AMRAP of:
10 pistol squats
10 snatches (95/65)

Rx+ =
12 minute AMRAP of:
20 pistol squats
10 snatches (135/95)

Extra

C: Back Squat (3 sets of 7 reps across @75-80%)

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

Whiteboard:

Monday, November 22, 2021

Male Clients

1

Kegan
Sullivan

CrossFit: 5:00 AM

4 x 3 @ 225 lbs

2

Josh
Patch

Open Gym

4 x 3 @ 205 lbs

Power clean Low hang power clean Hang squat clean Jerk

3

Andy
Kaestle

CrossFit: 5:00 AM

4 x 3 @ 160 lbs

4

Private

CrossFit: 6:00 AM

4 x 3 @ 155 lbs

5

Jesse
Cook

Open Gym

4 x 3 @ 140 lbs

6

Private

CrossFit: 5:00 AM

4 x 3 @ 135 lbs

7

Adam
Cole

CrossFit: 12:00 PM

4 x 3 @ 125 lbs

8

BJ
Marsh

CrossFit: 5:00 AM

4 x 3 @ 115 lbs

9

John
Mullen

CrossFit: 5:00 AM

4 x 3 @ 110 lbs

10

Private

CrossFit: 5:30 PM

4 x 3 @ 105 lbs

11

yasser
elhariry

CrossFit: 5:00 AM

4 x 3 @ 95 lbs

Female Clients

1

Anna
McKay

CrossFit: 6:00 AM

4 x 3 @ 95 lbs

1

Taylor
Turner

CrossFit: 5:30 PM

4 x 3 @ 95 lbs

2

Megan
Landgraf

CrossFit: 5:30 PM

4 x 3 @ 85 lbs

3

Gillian
Sowden

CrossFit: 5:00 AM

4 x 3 @ 83 lbs

4

Flora
Krivak-Tetley

CrossFit: 5:30 PM

4 x 3 @ 45 lbs

3x35, 5x45

5

Private

CrossFit: 6:00 AM

3 x 3 @ 75 lbs