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Components

Snatch Pull + Hang Sn ...

Metcon

Metcon

Settings

Workout

Wednesday

Weightlifting

A: Snatch Pull + Hang Snatch (EMOM x 10 Minutes Climbing or Across)

Metcon

B: Metcon (Time)

Rx =
10 rounds for time:
5 squat snatch (115/75)
10 bar facing burpees

Rx+ =
squat snatch (155/105)

Extra

C: Metcon (Time)

Rx =
3 rounds of:
10 strict pull-ups
20 ghd sit-ups

Rx+ = 5 rounds

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Whiteboard:

Wednesday, December 29, 2021

Male Clients

1

Kegan
Sullivan

Open Gym

1 x 1 @ 255 lbs

missed 275X5

2

Josh
Patch

Open Gym

1 x 1 @ 195 lbs

Climbing

3

Private

CrossFit: 6:00 AM

1 x 1 @ 185 lbs

4

Andy
Kaestle

CrossFit: 5:00 AM

1 x 1 @ 180 lbs

5

Adam
Cole

CrossFit: 12:00 PM

2 x 1 @ 145 lbs

6

Private

CrossFit: 5:30 PM

1 x 1 @ 125 lbs

6

John
Mullen

CrossFit: 5:00 AM

1 x 1 @ 125 lbs

7

Isaac
Cleveland

Open Gym

1 x 1 @ 0 lbs

just snatched built up to 195 feeling good so jumoped to 205 got ...

Female Clients

1

Alaina
Savage

CrossFit: 5:00 AM

1 x 1 @ 145 lbs

2

Michaela
Goodwin

Open Gym

1 x 1 @ 75 lbs

working on the struggle bus

3

Renee
Dunn

CrossFit: 4:30 PM

1 x 1 @ 73 lbs

4

Private

CrossFit: 6:00 AM

1 x 1 @ 70 lbs

5

KRYSTAL
SEWELL

CrossFit: 6:00 AM

1 x 1 @ 68 lbs

6

Melanie
Sinclair

CrossFit: 4:30 PM

1 x 1 @ 63 lbs