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Components
Power Snatch
Back Squat
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
CF - 12/7/20 - 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):
26 (10/16)
Workout
CF - 12/7/20
A:
Alt emom x 8
1:00 max cal ski
1:00 off
1:00 max cal assault bike
1:00 off
*hold fastest repeatable pace
B: 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
C: Power Snatch (4x2 @65-70% of squat snatch; rest as needed)
D: Back Squat (3 x 2 @ 85-90% of 1rm)
E: Metcon (AMRAP - Rounds)
EMOM 10
6 power snatch 95#/65#
4 hang squat snatch
2 OHS
10 is max score
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 07, 2020
Male Clients
1
Alex
Adkins
5:00 AM CrossFit
4 x 2 @ 185 lbs
2
Jefferson
Adcock
11:30 AM CrossFit
4 x 2 @ 165 lbs
3
Brady
Killion
4:00 PM CrossFit
4 x 2 @ 155 lbs
3
Burton
Elrod
12:30 PM CrossFit
4 x 2 @ 155 lbs
4
Alan
Hutcheson
11:30 AM CrossFit
4 x 2 @ 135 lbs
4
Jeremy
Hutzel
11:30 AM CrossFit
4 x 2 @ 135 lbs
5
Geoff
Cottrill
6:00 AM CrossFit
4 x 2 @ 125 lbs
6
Chris
Walters
11:30 AM CrossFit
4 x 2 @ 105 lbs
7
Robert
Carpenter
7:00am CrossFit
4 x 2 @ 95 lbs
7
Tom
Daniel
6:00 AM CrossFit
4 x 2 @ 95 lbs
Female Clients
1
Melanie
Velazquez
7:00am CrossFit
4 x 2 @ 105 lbs
2
Christina
Chandler
6:00 AM CrossFit
4 x 2 @ 100 lbs
2
Jordan
Wylie
4:00 PM CrossFit
4 x 2 @ 100 lbs
3
Debra
Stabler
6:00 PM CrossFit
4 x 2 @ 95 lbs
3
Laura Lynn
Williams
11:30 AM CrossFit
4 x 2 @ 95 lbs
4
Lauren
McKnight
6:00 AM CrossFit
4 x 2 @ 85 lbs
5
Jessica
Dodd
4:00 PM CrossFit
4 x 2 @ 80 lbs
6
Flor
Jalikis
5:00 AM CrossFit
4 x 2 @ 75 lbs
6
Hadley
Davenport
11:30 AM CrossFit
4 x 2 @ 75 lbs
6
Kristen
Kerby Graves
7:00am CrossFit
4 x 2 @ 75 lbs
7
Tayler
Saunders
4:00 PM CrossFit
4 x 2 @ 70 lbs
8
Laura
Kim
5:00 PM CrossFit
4 x 2 @ 65 lbs
8
Morgan
Webb
4:00 PM CrossFit
4 x 2 @ 65 lbs
8
Sage
West
12:30 PM CrossFit
4 x 2 @ 65 lbs
9
Catherine
Yancy
5:00 PM CrossFit
4 x 2 @ 55 lbs
9
Shannon
Lyczkowski
6:00 PM CrossFit
4 x 2 @ 55 lbs
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