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Components
Metcon
Power Snatch
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Thursday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (9/5)
Workout
Thursday
Primer
A: Metcon (Time)
Rx =
1 round of:
750m/600m row
750m/600m ski
partner up if needed. you may also do 1000m bike.
Weightlifting
B: Power Snatch (TNG Double)
Power Snatch
Metcon
C: Metcon (AMRAP - Rounds and Reps)
Rx =
12 minute AMRAP of:
15 power snatch (75/55)
30 toes to bar
15 power snatch (75/55)
30 pull-ups
15 power snatch (75/55)
30 chest to bar pull-ups
15 power snatch (75/55)
30 bar muscle ups
Rx+ =
power snatch (95/65)
1 round = 15 power snatch + 30 gymnastics. So if you complete all that is written. that is 4 rounds.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 09, 2021
Male Clients
1
Andy
Kaestle
CrossFit: 5:00 AM
5:33
Row, ski
2
Adam
Cole
CrossFit: 12:00 PM
5:34
3
Josh
Patch
Open Gym
5:36
Row/ski
4
Johndavid
Storn
CrossFit: 5:30 PM
5:47
5
Chase
Gentilhomme
CrossFit: 5:00 AM
6:00
6
Private
CrossFit: 5:00 AM
6:20
7
Anthony
Vorachak
CrossFit: 5:00 AM
6:25
8
Private
Open Gym
5:39
9
Ben
Kulp
CrossFit: 6:00 AM
6:15
I think?
Female Clients
1
Myah
Pease
CrossFit: 5:30 PM
5:48
500,500,100,100 didn’t see the change
2
Alaina
Savage
Open Gym
5:58
3
Anna
McKay
CrossFit: 6:00 AM
0:00
unknown
3
KRYSTAL
SEWELL
CrossFit: 6:00 AM
0:00
Didn't check time
3
Laura
Pickrell
CrossFit: 6:00 AM
0:00
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