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Components
Power Snatch
Overhead Squat
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Date
Workout
11/24/2015 - Palo Duro CrossFit
Class
(All)
5:45 AM CrossFit
8:30AM CrossFit
5:45 PM CrossFit
6:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (8/7)
Workout
11/24/2015
Weightlifting
EMOM for 10 Minutes
Odd: 3 Power Snatches & 3 Overhead Squats
Even: 20 Situps
Power Snatch (5 x 3 )
Power Snatch
Overhead Squat (5 x 3)
Overhead Squat
Workout of the Day
Metcon (Time)
For Time
100 Box Jump (all the way) Overs
(24/20)
*5 Ring Dips EMOM
**18 Minute Cut off
**Scale to highest object that you can jump all the way over.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 24, 2015
Male Clients
1
BoBo
Morrow
5:45 PM CrossFit
5 x 3 @ 135 lbs
1
Joel
De La O
5:45 PM CrossFit
5 x 3 @ 135 lbs
2x115, 1x125, 1x135
2
Sean
Smith
5:45 PM CrossFit
5 x 3 @ 115 lbs
3
Sha
Gearn
5:45 AM CrossFit
5 x 3 @ 95 lbs
4
chris
veal
5:45 PM CrossFit
5 x 3 @ 75 lbs
4
Keith
Phillips
8:30AM CrossFit
5 x 3 @ 75 lbs
5
Dustin
Pierce
8:30AM CrossFit
5 x 3 @ 65 lbs
5
kyle
lawles
5:45 AM CrossFit
5 x 3 @ 65 lbs
Female Clients
1
Ashley
Reeves
5:45 PM CrossFit
5 x 3 @ 75 lbs
1
Kristin
Huseman
5:45 PM CrossFit
5 x 3 @ 75 lbs
2
Breanna
Spicer
5:45 AM CrossFit
5 x 3 @ 65 lbs
3
Lindley
Simmons
5:45 PM CrossFit
5 x 3 @ 55 lbs
3
Sarah
Arora
5:45 AM CrossFit
5 x 3 @ 55 lbs
3
Sydney
Berg
5:45 PM CrossFit
5 x 3 @ 55 lbs
3
Tracy
May
8:30AM CrossFit
5 x 3 @ 55 lbs
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