Public Whiteboard

Components

Snatch Pull + Snatch

Metcon

Settings

Workout

28Mar2016

Warm-up

Warm Up # 4 (Step Ups)

2 Rds
20 Step Ups
10 Air Squats
10 Cal Row
10 Burpees

1 Round
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Stretches: Anchored T-Spine, Elevated Pigeon, Band Pull

Strength & Skill

Snatch Pull + Snatch (Build to heavy a complex of (2 + 1) )

Metcon

Metcon (Time)

28Mar2016

5 rounds for time of:
Row 25 Calories
16 x Chest to Bar
9 x Strict Handstand Push-ups

Whiteboard:

Monday, March 28, 2016

Clients:

Clients

Grant
Burdeau

4:00 PM CrossFit

1 x 1 @ 175 lbs

Greg
Mathison

4:00 PM CrossFit

1 x 1 @ 135 lbs

Brian
Burke

6:00 AM CrossFit

1 x 1 @ 115 lbs

Kent
Higginbotham

6:00 PM CrossFit

1 x 1 @ 115 lbs

Justin
Fadler

6:00 AM CrossFit

5 x 1 @ 95 lbs

Andrew
Stitzel

6:00 PM CrossFit

1 x 1 @ 95 lbs

Colin
Wright

4:00 PM CrossFit

1 x 1 @ 95 lbs

Randall
Brown

5:00 PM CrossFit

1 x 1 @ 95 lbs

Bob
Naes

4:00 PM CrossFit

1 x 1 @ 75 lbs

Bob
Portell

6:00 PM CrossFit

1 x 1 @ 65 lbs

Lauren
Drewett

5:00 PM CrossFit

1 x 1 @ 60 lbs

Elizabeth
Burke

6:00 AM CrossFit

5 x 1 @ 55 lbs

Elise
Hodges

9:30 AM CrossFit

1 x 1 @ 55 lbs