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Components
Snatch
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Friday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Friday
Warm-up
2 SETS
100m Run
10 PVC Pass Through
10 PVC Overhead Squats
10 Groiners + Twist
Into…
2 SET
8 High Pulls
8 Hang Muscle Snatches
8 Overhead Squats
8 Step-Ups*
*Round 2: Switch to Box Jumps
Strength
Snatch (1-Rep)
Snatch
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Snatch*
*Athlete Choice for Power or Squat
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
15-20-25
Power Snatch (95/65)|(65/45)
Box Jumps (24/20)
(Score is Time)
KG BB: (42.5/30)|(30/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 03, 2021
Male Clients
1
luke
goshulak
CrossFit: 5:30 AM
1 x 1 @ 135 lbs
2
Sean
Regehr
CrossFit: 5:30 AM
1 x 1 @ 115 lbs
Failed 125. Got it high enough, just need to be faster under the ...
Female Clients
1
Courtney
Derksen
CrossFit: 8:30 AM
1 x 1 @ 50 lbs
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