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Components

Snatch

Open Style

Metcon

Banded Glute Bridge

Settings

Workout

Open Style

- Strength: Week 2 and final week of Snatch work. The goal today is to hit a heavy single over the course of 12 sets. - Metcon: On paper this one doesn't look too bad, but in reality, this will feel like an Open workout so it should be treated as such - loading should be light.

Warm-up

A:

1) Oscillatory foam roll adductors: x 60 seconds per side. + Adductor Rock back stretchx 60 seconds per side.
2) Bird Dogs: 3 x 5 ea. right into Banded Glute Bridge: 3 x 5
3) 3 Rounds of:
Tempo Goblet Squat x 3
Air Squat Jump Squats x 5
4) Snatch + OHS warm-up + Review

Strength/Skill

B: Snatch (Heavy 1 in 12 sets. Rest 90s.)

Snatch

- Goal is to hit 90% of 1RM if known
- Any style snatch is acceptable today
- Intermediate moderate set of 1
- Beginner - technique work for 10-12 sets

Metcon Prep

C:

3 Rounds of:
3 Power Snatch
3 Overhead Squat
20 Double Unders
Rest 60s.
*progress to metcon weight over the 3 rounds.

Conditioning

D: Open Style (AMRAP - Rounds and Reps)

AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders

L3: (75, 55)
L2: (65, 45) (Double Under Attempts)
L1: (5 KB Deadlifts + 5 Goblet Squats - 30 Single Unders)

Competitors Second Metcon

E: Metcon (AMRAP - Rounds and Reps)

Second Open Style
AMRAP 7
21 Power Cleans (95, 65)
15 Front Squats (95, 65)
9 Bar Muscle-ups

After 10 Minutes rest post 1st metcon

Accessory Work

E: Banded Glute Bridge (3 x 10. Rest 60s.)

Glute Bridge with a Band

- squeeze glutes for a 1 count at top of each rep
Then,
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

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

Whiteboard:

Thursday, December 05, 2019

Male Clients

1

Kevin
Randel

1:00PM CrossFit Group Cla...

1 x 1 @ 225 lbs

2

Ryan
Fox

6:00 CrossFit Group Clase...

1 x 1 @ 185 lbs

3

Stephen
Dees

6:00 CrossFit Group Clase...

1 x 1 @ 160 lbs

4

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 1 @ 155 lbs

5

Charlie
Williams

6:00PM CrossFit Group Cla...

1 x 1 @ 145 lbs

5

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 1 @ 145 lbs

6

Kevin
Boyette

6:00 CrossFit Group Clase...

1 x 1 @ 140 lbs

7

Adam
Zazzali

6:00 CrossFit Group Clase...

1 x 1 @ 135 lbs

8

Matt
Hamlet

5:00PM CrossFit Group Cla...

1 x 1 @ 130 lbs

9

Jason
Wade

1:00PM CrossFit Group Cla...

1 x 1 @ 125 lbs

Technique of squatting under bar is terrible

9

Kevin
English

5:00PM CrossFit Group Cla...

1 x 1 @ 125 lbs

9

Michael
Becker

8:45 CrossFit Group Class...

1 x 1 @ 125 lbs

9

Phillip
Jacobs

6:00 CrossFit Group Clase...

1 x 1 @ 125 lbs

Missed 135#

10

Paul
Ragan

5:00PM CrossFit Group Cla...

1 x 1 @ 115 lbs

11

Ty
Graham

1:00PM CrossFit Group Cla...

1 x 1 @ 95 lbs

12

Christian
Bolz

6:00 CrossFit Group Clase...

1 x 1 @ 0 lbs

Make up for Sundays workout.

Female Clients

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 1 @ 135 lbs

w/little reds- CF style not Oly white lights.

2

Eileen
Rogers

1:00PM CrossFit Group Cla...

1 x 1 @ 130 lbs

3

Katie
Strickland

6:00 CrossFit Group Clase...

1 x 1 @ 125 lbs

3

Lindsey
Gerkens

1:00PM CrossFit Group Cla...

1 x 1 @ 125 lbs

PR for 👠

4

Courtney
Steele

1:00PM CrossFit Group Cla...

1 x 1 @ 105 lbs

Crossfit squat snatch

4

Shannon
Klotsko

6:00 CrossFit Group Clase...

1 x 1 @ 105 lbs

Power

5

Christine
Cadwallader

8:45 CrossFit Group Class...

5 x 2 @ 85 lbs

OHS

5

Shelby
Morge

6:00PM CrossFit Group Cla...

1 x 1 @ 85 lbs

squat snatch

5

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

1 x 1 @ 85 lbs

6

Anna
Zarn

6:00PM CrossFit Group Cla...

1 x 1 @ 80 lbs

Power

6

Christine
Abbata

6:00PM CrossFit Group Cla...

1 x 1 @ 80 lbs

Squat

7

Beth
Grace

8:45 CrossFit Group Class...

1 x 1 @ 75 lbs

Squat snatch

7

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 75 lbs

8

Rachel
Hatfield

6:00PM CrossFit Group Cla...

1 x 1 @ 65 lbs

Practiced power snatch and snatch squat

9

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 40 lbs

Worked on form

10

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 1 @ 35 lbs

Practicing form

11

Private

1:00PM CrossFit Group Cla...

1 x 1 @ 0 lbs