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Components

Power Snatch + Overhe ...

Metcon

Settings

Workout

20October2016

Warm-up

Warm Up #8

2 Rounds:

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

Mobility:
1) Banded Bully
2) Elevated Pigeon

Strength & Skill

Power Snatch + Overhead Squat (EMOM 10: 1 Complex (2 +1))

Metcon

Metcon (AMRAP - Rounds and Reps)

For Time:

Buy-In: 500m Row

3 Rounds

7 Hang Power Snatches (75/55)
14 Box Jumps (24/20)
21 Push- Ups

Buy-Out: 500m Row

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

Whiteboard:

Thursday, October 20, 2016

Clients:

Clients

1

Brendan
Wuest

5:00 PM CrossFit

10 x 1 @ 175 lbs

complex 2:1

2

Micheal
Young

9:30 AM CrossFit

1 x 1 @ 145 lbs

3

Kent
Higginbotham

6:00 PM CrossFit

1 x 1 @ 140 lbs

4

Dustin
Allison

12:00 PM CrossFit

10 x 2 @ 135 lbs

4

Justin
Stein

9:30 AM CrossFit

6 x 1 @ 135 lbs

4

Aaron
Emerson

12:00 PM CrossFit

3 x 2 @ 135 lbs

No squat

5

Kyle
Hardy

12:00 PM CrossFit

1 x 2 @ 125 lbs

6

Brian
Burke

6:00 AM CrossFit

1 x 1 @ 105 lbs

7

Kevin
Largent

6:00 AM CrossFit

2 x 2 @ 95 lbs

8

Private

9:30 AM CrossFit

1 x 1 @ 90 lbs

9

Private

4:00 PM CrossFit

1 x 1 @ 75 lbs

10

Bob
Portell

6:00 PM CrossFit

10 x 2 @ 55 lbs

10

Carolyn
Johnson

6:00 AM CrossFit

3 x 2 @ 55 lbs

11

Kimberly
Fleming

4:00 PM CrossFit

4 x 5 @ 35 lbs