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Components
Power Snatch
Snatch Balance
Metcon
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
CF - 12/17/21 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (10/10)
Workout
CF - 12/17/21
A:
3 sets
10 pvc pass throughs
5 BTN snatch grip press
5 BTN Snatch grip push press
3 Snatch balance
3 hang power snatch
B: Power Snatch (TNG PS - 8-6-4, 8-6-4)
TNG Power snatch waves
8-6-4 x 2 sets; rest 1:00 btw sets / 2 min btw waves (* build each set and wave )
• Start @ 50% of power snatch max.
C: Snatch Balance (3x 1 snatch balance + 2 ohs; rest 2:00 )
Snatch Balance
-Start at last weight used in part A and build.
D: Metcon (AMRAP - Rounds and Reps)
6 min amrap:
12 alt db hang snatch 50/35
24 DU
Rest 2 min
E: Metcon (AMRAP - Rounds and Reps)
6 min amrap:
12 alt db hang clean and jerk 50/35
8 lateral burpee over db
F: Metcon (No Measure)
Accessory / Strength
3 sets:
10 single arm db row on bench (:02 eccentric, light perfect positions)
10 seated db strict press (:02 eccentric, light perfect positions)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 17, 2021
Male Clients
1
Janson
Moore
4:00 PM CrossFit
2 x 4 @ 165 lbs
105-135-155; 135-155-165
2
JD
Mason
11:30 AM CrossFit
2 x 4 @ 145 lbs
105, 125, 145
3
Drew
Welch
5:00 AM CrossFit
2 x 4 @ 135 lbs
3
Jason
Deloney
4:00 PM CrossFit
2 x 4 @ 135 lbs
3
Jefferson
Adcock
11:30 AM CrossFit
2 x 4 @ 135 lbs
3
Matt
Blackburn
5:00 AM CrossFit
2 x 4 @ 135 lbs
3
Tyler
Parker
5:00 AM CrossFit
2 x 4 @ 135 lbs
4
Derek
Fecteau
11:30 AM CrossFit
2 x 4 @ 125 lbs
5
Chris
Beavers
11:30 AM CrossFit
2 x 4 @ 115 lbs
5
David
Kan
5:00 PM CrossFit
2 x 4 @ 115 lbs
Female Clients
1
Colette
SavageJones
5:00 AM CrossFit
2 x 4 @ 90 lbs
2
Jessica
Dodd
4:00 PM CrossFit
2 x 4 @ 85 lbs
2
Laura Lynn
Williams
11:30 AM CrossFit
2 x 4 @ 85 lbs
3
Kristina
Moore
6:00 AM CrossFit
2 x 4 @ 82 lbs
4
Lauren
Gardner
5:00 AM CrossFit
2 x 4 @ 80 lbs
5
Kristen
Kerby Graves
6:00 AM CrossFit
2 x 4 @ 75 lbs
5
Tori
Tesmer
5:00 AM CrossFit
2 x 4 @ 75 lbs
6
Susie
Bilbro
6:00 AM CrossFit
2 x 4 @ 70 lbs
7
Nicole
Rieman
6:00 AM CrossFit
2 x 4 @ 40 lbs
25-30-40
8
Sage
West
11:30 AM CrossFit
2 x 3 @ 75 lbs
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