Public Whiteboard

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Components

Snatch + Hang Snatch

Metcon

Settings

Workout

Snatches and Pull-ups

Warm-up

Barbell Warm-up (No Measure)

(10 Minute CAP)

2 Rounds:
20 Banded Lateral Steps (bands on ankles)
10 Banded Squats (bands on knees)
10 Banded Glute Bridges w/ pause at top (bands on knees)
10 Cossack Squats
:20 Hanging L-Hold
5 PVC Passes

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Weightlifting

Snatch + Hang Snatch (1 Rep Every 1:20 x 8)

Metcon

Metcon (Time)

3 Rounds for Time:
15/10 Calories (Bike or Ski)
12 Strict Pull-ups
9 Snatches (115/85lbs) RX+ (155/105lbs)

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

Whiteboard:

Tuesday, November 30, 2021

Male Clients

1

Spencer
Baker

5pm CrossFit

1 x 1 @ 185 lbs

2

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 1 @ 175 lbs

Nursing hurt back

3

Aaron
Hart

6am CrossFit

1 x 1 @ 165 lbs

The hang got me

3

Daniel
Schaerer

7am CrossFit

1 x 1 @ 165 lbs

Missed 175 at hang

4

Laith
Quntar

5pm CrossFit

1 x 1 @ 145 lbs

Groin pain

5

Adam
Gelfand

12pm CrossFit

1 x 1 @ 135 lbs

5

Fabricio
🦍

12pm CrossFit

1 x 1 @ 135 lbs

6

AJ!
Isabelo

6am CrossFit

1 x 1 @ 125 lbs

6

Javier
Morales

7am CrossFit

1 x 1 @ 125 lbs

7

Michael
Gallagher

5pm CrossFit

1 x 1 @ 115 lbs

Couldn’t get the last two hangs

7

Ryan
Gift

6am CrossFit

1 x 1 @ 115 lbs

8

Ryan
Goderre

5pm CrossFit

1 x 1 @ 105 lbs

Failed 115 twice

9

Pete
Mc Workman

6am CrossFit

1 x 1 @ 100 lbs

10

Tyler
Eickmann

8am CrossFit

1 x 1 @ 95 lbs

11

Christian
Lopez

12pm CrossFit

1 x 1 @ 80 lbs

12

Omar
Juarez

5pm CrossFit

1 x 1 @ 65 lbs

1 x 1 @ 70 1 x 1 @ 75 1 x 1 @ 80 1 x 1 @ 85 1 x 1 @ 95 1 x 1 @ 95...

Female Clients

1

Patricia
Brown

5pm CrossFit

1 x 1 @ 105 lbs

2

Brianna
Perry

4pm CrossFit

1 x 1 @ 100 lbs

2

Patrisha
Wilson

6am CrossFit

1 x 1 @ 100 lbs

2

Steph
Jarosz

6pm CrossFit

1 x 1 @ 100 lbs

Dookie

3

Maria
Mercado

6pm CrossFit

1 x 1 @ 95 lbs

4

Heather
Dunn

12pm CrossFit

1 x 1 @ 85 lbs

5

Donica
Ryder ⛵️

5am CrossFit

1 x 1 @ 75 lbs

Could go heavier

6

Jenny
Hart

6am CrossFit

1 x 1 @ 70 lbs

7

Janis
Green

8am CrossFit

1 x 1 @ 66 lbs

8

Talia
Mercardo

4pm CrossFit

1 x 1 @ 65 lbs

8

Theresa
Brinsa

8am CrossFit

1 x 1 @ 65 lbs

9

Betsy
Gelfand

5am CrossFit

1 x 1 @ 60 lbs

10

Gretchen
Otero

4pm CrossFit

1 x 1 @ 55 lbs

11

Sara
Fix

6pm CrossFit

1 x 1 @ 45 lbs

New to snatches. Working on form.

12

Laura
Vielmo

12pm CrossFit

1 x 8 @ 40 lbs