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Components

Power Snatch

Overhead Squat

Metcon

CF - 11/26/21

10 passthroughs
10 behind the neck press
10 OHS
5 snatch pulls
5 snatch high pulls
5 hang snatch
5 power snatch (mid shin)

B: Power Snatch (see below for rep scheme)

3 x 1.1.1 @ 75-80%; rest :10/:90 ( build each set )
2x1.1 @ 84-88%; rest :10/:90 ( build each set )

C: Overhead Squat (1x 5 @ 70% 1x 3 @ 80% 3x1 @ 85%+)

E3MOM x 3
1 x 5 - 70%
1 x 3 - 80%
1 x 1 - 85%

D: Metcon (AMRAP - Reps)

6 min amrap
20 alt db hang snatch 50/35
20 push up

Rest 2 min

3 min amrap
Cal row/ski/bike erg

E: Metcon (No Measure)

Accessory Strength

3 sets:
30 wall ball (20/14)
30 banded good morning

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Whiteboard:

Friday, November 26, 2021

Male Clients

Chris
Beavers

Holiday Schedule CrossFit...

2 x 2 @ 125 lbs

Female Clients

Colette
SavageJones

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2 x 2 @ 100 lbs

Laura Lynn
Williams

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2 x 2 @ 100 lbs

Lindsey
Garner

Holiday Schedule CrossFit...

2 x 2 @ 60 lbs