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Components
Metcon
Squat Snatch
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Trivium Nutrition
Yoga
Date
Workout
CF - 11/9/20 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
12:30 PM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (13/7)
Workout
CF - 11/9/20
A: Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
B: Metcon (Calories)
Pre-lift
Assault bike
:10 on @100%
2:00 rest
X3 sets
total calories
C: Squat Snatch (EMOM 7 - 3 @65-70%)
Weightlifting
Back Squat, 2x 5 @75-80%; rest 2:00
D: Metcon (5 Rounds for time)
E4MOM 20
40 DU
20/15 cal row
20 wall ball 20/14
scale to 2 x dubs for singles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 09, 2020
Male Clients
1
Brandon
Zajac
4:00 PM CrossFit
58 Calories
2
Tyler
Parker
5:00 AM CrossFit
39 Calories
3
Ben
Hanback
12:30 PM CrossFit
36 Calories
3
JD
Mason
5:00 PM CrossFit
36 Calories
4
Brady
Killion
5:00 AM CrossFit
33 Calories
5
Flynt
Foster
6:00 AM CrossFit
31 Calories
6
Kevin
Kraft
4:00 PM CrossFit
28 Calories
7
Henry (Nick)
Nickells
6:00 PM CrossFit
27 Calories
8
Tanner
Yancy
6:00 PM CrossFit
25 Calories
9
David
Kan
6:00 PM CrossFit
13 Calories
C2 bike
10
Cory
Rexford
4:00 PM CrossFit
30 Calories
11
Francisco
Chacon
5:00 PM CrossFit
20 Calories
🥵
12
Dustin
Dowell
12:30 PM CrossFit
9 Calories
Only did one round.
Female Clients
1
Melanie
Velazquez
7:00am CrossFit
21 Calories
2
Ryan
Elizabeth ...
5:00 PM CrossFit
18 Calories
3
Christina
Chandler
5:00 AM CrossFit
16 Calories
4
Laura Lynn
Williams
11:30 AM CrossFit
15 Calories
5.5 each rd
5
Catherine
Yancy
6:00 PM CrossFit
11 Calories
6
Tayler
Saunders
4:00 PM CrossFit
16 Calories
7
Shannon
Lyczkowski
6:00 PM CrossFit
9 Calories
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