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Components

Snatch Grip Deadlift

Metcon

Settings

Workout

08Mar2016

Warm-up

Warm Up #8

2 Rounds:

10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats

Mobility:
1) Single Leg Flexion
2) Posterior Chain Floss
3) 2 Minute Squat Test

Strength & Skill

1: Snatch Grip Deadlift (7 Sets of 7 Reps)

Snatch Grip Deadlift

*1 Second Up, 3 Seconds Down, 1 Second Pause at The Bottom*

Metcon

1: Metcon (AMRAP - Rounds and Reps)

AMRAP 8:

10 Wall Balls (20/14)
20 Double Unders

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, March 08, 2016

Clients:

Clients

1

Kent
Higginbotham

7:00 PM CrossFit

1 x 1 @ 255 lbs

2

Jason
Mashburn

4:00 PM CrossFit

1 x 4 @ 245 lbs

3

Anthony
Hodges

5:00 PM CrossFit

1 x 7 @ 225 lbs

3

Andrew
Stitzel

6:00 PM CrossFit

1 x 1 @ 225 lbs

4

Greg
Mathison

4:00 PM CrossFit

7 x 7 @ 185 lbs

4

Colin
Wright

4:00 PM CrossFit

1 x 7 @ 185 lbs

4

Dave
Russell

4:00 PM CrossFit

1 x 7 @ 185 lbs

5

Private

4:00 PM CrossFit

1 x 7 @ 165 lbs

6

Ninette
Campbell

5:00 PM CrossFit

1 x 7 @ 145 lbs

6

Jonelle
Harris

5:00 PM CrossFit

1 x 1 @ 145 lbs

7

Justin
Stein

12:00 PM CrossFit

5 x 7 @ 135 lbs

8

Dale
Hollenbeck

7:00 PM CrossFit

7 x 7 @ 105 lbs

8

Lauren
Drewett

5:00 PM CrossFit

7 x 7 @ 105 lbs

1@85 4@105 2@115

9

Aaron
Emerson

12:00 PM CrossFit

7 x 7 @ 95 lbs

9

Dusty
Kerr

6:00 AM CrossFit

6 x 7 @ 95 lbs

9

Linda
Boman

5:00 PM CrossFit

1 x 7 @ 95 lbs

10

Mia
Mudd

5:00 PM CrossFit

7 x 7 @ 75 lbs

11

Karen
Boulware

6:00 AM CrossFit

1 x 7 @ 65 lbs

12

Elizabeth
Burke

6:00 AM CrossFit

7 x 7 @ 55 lbs

12

Tabitha
Osiier

6:00 AM CrossFit

7 x 7 @ 55 lbs

13

Carolyn
Johnson

6:00 AM CrossFit

0 x 1 @ 0 lbs