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Components

Snatch

Metcon

Metcon

Metcon

Settings

Workout

NOV 29, 2021

BARBELL

BAR: Snatch (5x2 @ 85%)

Snatch

The Snatch

Snatch = pulling the bar from the floor & receiving it in a full squat

Drop each rep if needed

ACCESSORY

A) Tire Flips, 5x5
B) Single-arm Dumbbell Row, 5x5

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
21 KBS
15 Goblet Squat
9 KB Summo Deadlift High-pull
55/35 | 45/25#

WOD

WOD: Metcon (Time)

20 Cap /
100 DU's
15 Pull-ups | RX+ 5 Bar Muscle-ups
150m OH Carry, 45/25/15# plate | RX+ 50' HSW
10 Front Squats, 135/95 | 115/80
50 GHD SIt ups
10 Front Squats, 135/95 | 115/80
150m OH Carry, 45/25/15# plate | RX+ 50' HSW
15 Pull-ups | RX+ 5 Bar Muscle-ups
100 DU's

KIKR

KIKR: Metcon (Time)

33 Burpees

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

Whiteboard:

Monday, November 29, 2021

Male Clients

1

Cole
Park

12:00 PM Open Gym

5 x 2 @ 200 lbs

2

Curtis
Hackler

5:30 AM CrossFit

5 x 2 @ 145 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 2 @ 145 lbs

3

Cory
Carter

9:00 AM CrossFit

5 x 2 @ 135 lbs

3

Taylor
Holden

6:30 PM CrossFit

5 x 2 @ 135 lbs

took it easy

3

Zach
Hendrix

5:30 AM CrossFit

5 x 2 @ 135 lbs

4

Carlos
Gonzalez

5:30 PM CrossFit

5 x 2 @ 125 lbs

4

Chris
McAbery

12:00 PM Open Gym

5 x 2 @ 125 lbs

4

Jason
Flick

12:00 PM Open Gym

5 x 2 @ 125 lbs

power

5

Private

9:00 AM CrossFit

5 x 2 @ 120 lbs

6

Andrew
Austin

5:30 PM CrossFit

5 x 2 @ 115 lbs

7

Dylan
Smith

6:30 AM CrossFit

5 x 2 @ 105 lbs

8

Aaron
Kuntz

5:30 AM CrossFit

5 x 2 @ 95 lbs

8

Dustin
Cobb

6:30 PM CrossFit

5 x 2 @ 95 lbs

8

Matt
Phillips

4:30 PM Open Gym

5 x 2 @ 95 lbs

9

Terry
Trowbridge

5:30 PM CrossFit

5 x 2 @ 75 lbs

Power snatch

10

Private

5:30 AM CrossFit

5 x 2 @ 65 lbs

11

Marcelo
Goro

5:30 PM CrossFit

5 x 2 @ 45 lbs

12

Johnny
Whisman

5:30 AM CrossFit

4 x 2 @ 135 lbs

Did a 5th set but it was bad

12

Scott
Blakemore

5:30 AM CrossFit

4 x 2 @ 135 lbs

Female Clients

1

Renee
Johnson

4:30 PM Open Gym

5 x 2 @ 115 lbs

2

Stephanie
Richardson

5:30 AM CrossFit

5 x 2 @ 95 lbs

3

Shelby
Brennan

5:30 AM CrossFit

5 x 2 @ 85 lbs

65%

4

Angela
Hansen

5:30 PM CrossFit

5 x 2 @ 80 lbs

4

Aubrey
Baker

4:30 PM Open Gym

5 x 2 @ 80 lbs

85%

5

Christine
Goscha

4:30 PM Open Gym

5 x 2 @ 75 lbs

6

Billie
Johnson

4:30 PM Open Gym

5 x 2 @ 65 lbs

7

Erin
Rogers

4:30 PM Open Gym

5 x 2 @ 60 lbs

7

Jana
Graham

5:30 AM CrossFit

5 x 2 @ 60 lbs

no squat

7

Kristina
Gomez

9:00 AM CrossFit

5 x 2 @ 60 lbs

7

Laura
Clark

5:30 AM CrossFit

5 x 2 @ 60 lbs

8

Kelli
Kelley

5:30 AM CrossFit

5 x 2 @ 55 lbs

8

Tessa
Austin

5:30 PM CrossFit

5 x 2 @ 55 lbs

9

Nicole
Whisman

9:00 AM CrossFit

5 x 2 @ 45 lbs

9

Rachel
Showler

6:30 AM CrossFit

5 x 2 @ 45 lbs

10

Amber
Green

5:30 PM CrossFit

5 x 2 @ 35 lbs

10

Christina
Hageny

9:00 AM CrossFit

5 x 2 @ 35 lbs

10

Deb
Davis

9:00 AM CrossFit

5 x 2 @ 35 lbs

10

Kenna
Gathright

6:30 AM CrossFit

5 x 2 @ 35 lbs

10

Sherry
Jackson

6:30 PM CrossFit

5 x 2 @ 35 lbs