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Components
Power Snatch
Metcon
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Play Ball - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:00 PM Open Gym
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
40 (21/19)
Workout
Play Ball
Today the goal is to optimize time spent moving, which means we're trying to reduce the amount of rest we need. That means perhaps singles out the gate for the snatches, sets on the wallballs which only require a few seconds of rest, and then a nice, smooth pace on the box jump overs. Try and settle into a tempo that reduces how much you rest. Try a different strategy, feel it out. It's only 3 rounds, make it the best thought 3 rounds of your life. And guess what else? Yeah, breathe. Friggin nailed it.
Weightlifting
Power Snatch (Build to Heavy Set of 5)
Power Snatch
Fitness
Metcon (Time)
3 Rounds:
10 Power Snatches (75/55)
20 Box Jump Overs (24/20)
30 Wallballs (14/10)
Performance
Metcon (Time)
3 Rounds:
10 Power Snatches (95/65)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
Open
Metcon (Time)
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 12, 2018
Male Clients
1
Colin
Fabry
9:00AM to 12:00 PM Open G...
1 x 5 @ 175 lbs
1
Private
3:30 PM Crossfit
1 x 5 @ 175 lbs
2
Chris
Balsiger
3:30 PM Crossfit
1 x 5 @ 155 lbs
3
Joseph
Stier
4:30 PM CrossFit
1 x 5 @ 145 lbs
4
Josh
Randall
4:30 PM CrossFit
1 x 5 @ 135 lbs
4
Justin
Ball
4:30 PM CrossFit
1 x 5 @ 135 lbs
4
Larry
Barbeau
6:30 PM Crossfit
1 x 5 @ 135 lbs
4
Salvador
Gomez
5:30 PM CrossFit
1 x 5 @ 135 lbs
5
Brian
Kuhn
3:30 PM Crossfit
1 x 5 @ 125 lbs
5
Private
3:30 PM Crossfit
1 x 5 @ 125 lbs
5
Daren
Layton
5:00 AM CrossFit
1 x 5 @ 125 lbs
5
Mike
Turtur
5:00 AM CrossFit
1 x 5 @ 125 lbs
6
Brad
Draper
6:00 AM CrossFit
1 x 5 @ 115 lbs
6
Charles
King
8:00 AM CrossFit
1 x 5 @ 115 lbs
6
Dan
Meyer
5:30 PM CrossFit
1 x 5 @ 115 lbs
45, 75, 95, 115, 135 (x1)
6
Erik
Enriquez
3:30 PM Crossfit
1 x 5 @ 115 lbs
failed 3 rep @135
6
Jeffrey
Stark
4:30 PM CrossFit
1 x 5 @ 115 lbs
6
Santiago
Robles
4:30 PM CrossFit
1 x 5 @ 115 lbs
7
Eric
Levy
5:00 AM CrossFit
1 x 5 @ 85 lbs
95 (3)
8
Caden
Barbeau
6:30 PM Crossfit
1 x 5 @ 35 lbs
9
Tristan
Sexton
3:30 PM Crossfit
1 x 5 @ 15 lbs
Female Clients
1
Jennifer
Schleicher
9:00AM to 12:00 PM Open G...
1 x 5 @ 120 lbs
2
Tara
Ogden
8:00 AM CrossFit
1 x 5 @ 105 lbs
3
Private
9:00AM to 12:00 PM Open G...
1 x 5 @ 100 lbs
4
Kimber
Burger
4:30 PM CrossFit
1 x 5 @ 90 lbs
5
Keri
Enriquez
5:30 PM CrossFit
1 x 5 @ 85 lbs
5
Kristen
Long
9:00AM to 12:00 PM Open G...
1 x 5 @ 85 lbs
5
Madison
Shepherd
3:30 PM Crossfit
1 x 5 @ 85 lbs
5
Megan
Sturgeon
9:00AM to 12:00 PM Open G...
1 x 5 @ 85 lbs
6
Cindy
Layton
8:00 AM CrossFit
1 x 5 @ 75 lbs
6
Debra
Cnockaert
4:30 PM CrossFit
1 x 5 @ 75 lbs
6
Jennifer
Justesen
3:30 PM Crossfit
1 x 5 @ 75 lbs
6
Kariann
Stark
4:30 PM CrossFit
1 x 5 @ 75 lbs
6
Private
5:00 AM CrossFit
1 x 5 @ 75 lbs
7
Rachel
Brown
8:00 AM CrossFit
1 x 5 @ 70 lbs
8
Erin
Johnson
5:00 AM CrossFit
1 x 5 @ 65 lbs
FORM!!!
9
Abigail
Harris
6:30 PM Crossfit
1 x 5 @ 55 lbs
9
Amanda
Funke
4:30 PM CrossFit
1 x 5 @ 55 lbs
9
Samantha
Vigil
8:00 AM CrossFit
1 x 5 @ 55 lbs
10
Vanessa
Stier
9:00AM to 12:00 PM Open G...
1 x 5 @ 45 lbs
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