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Components
Hang Power Snatch + P ...
Randy
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
1/31/2019 - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:00 am CrossFit
12:00 PM CrossFit
5:00 pm CrossFit
6:00 pm CrossFit
7:00pm CrossFit
8:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
43 (27/16)
Workout
1/31/2019
Warm-Up
Big snatch focus today. The Hero Workout "Randy" is preceded by some on the minute positional snatch work. Over the course of the 10 minutes, athletes have the option to build in weight or stay at the same weight across. The focus in part one is moving well, but also moving some weight. We should get above what we plan on using within the workout. The workout weight is meant to be very light. Something that athletes could cycle for 25-30 repetitions unbroken when fresh. If athletes are on the fence or have any doubt in the back of their mind about weight selection, lighter is better today.
Warm-up
1 Minute
PVC Straight Legs Swings*
Active Samsons
45 Seconds
PVC Pass Throughs
Mountain Climbers
30 Seconds
PVC Overhead Squats
Walkouts
*30 Seconds Right Leg Swings, 30 Seconds Left Leg Swings
Bergeron Barbell Warmup1
5 Good Mornings
5 Back Squats
5 Elbow Rotations (in front rack)
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Warm-Up
Establish Hand Width
Establish Strong Upper Back
3 Hip Hinges (Pockets to Knees)
3 High Hang Jump Shrugs (From The Pockets)
.
3 Hang Jump Shrugs (Going From Knees to Pockets)
3 Hang High Pulls
Each Rep Starting at Mid Shin
3 Jump Shrugs
3 High Pulls
3 Power Snatches
Weightlifting
Hang Power Snatch + Power Snatch (EMOM for 10mins)
Complex
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Ladies RX 55#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 31, 2019
Male Clients
1
Matt
Gideon
12:00 PM CrossFit
1 x 1 @ 195 lbs
115,125,135,145,155,165,175,185,195 missed 195x2 on first and did...
2
Joshua
Davis
6:00 pm CrossFit
1 x 1 @ 185 lbs
185/175/165/155/145/135/125/115/105/95
3
Eric
Leininger
5:00 pm CrossFit
1 x 1 @ 155 lbs
155 all 10 rds
3
Jonathan
Waknin
7:00pm CrossFit
1 x 1 @ 155 lbs
greedy failed 185
3
Zach
Sawyer
5:00 pm CrossFit
1 x 1 @ 155 lbs
4
Amir
Ehrmann
7:00 am CrossFit
1 x 1 @ 145 lbs
5
Private
6:00 am CrossFit
1 x 1 @ 135 lbs
5
Braedyn
Sherrill
12:00 PM CrossFit
1 x 1 @ 135 lbs
5
Ely
Ibrahim
6:00 pm CrossFit
1 x 1 @ 135 lbs
5
Kyle
Jones
5:00 am CrossFit
1 x 1 @ 135 lbs
6
Jordan
Matus
6:00 pm CrossFit
1 x 1 @ 125 lbs
my form sucks
6
Layton
Dale
7:00 am CrossFit
1 x 1 @ 125 lbs
6
Marc
Jones
5:00 am CrossFit
1 x 1 @ 125 lbs
6
Mickey
$ Admony
7:00pm CrossFit
1 x 1 @ 125 lbs
7
Dias
Mathew
7:00pm CrossFit
1 x 1 @ 115 lbs
7
Reid
Landry
5:00 pm CrossFit
1 x 1 @ 115 lbs
8
Private
12:00 PM CrossFit
1 x 1 @ 110 lbs
9
Reece
Moore
6:00 pm CrossFit
1 x 1 @ 105 lbs
9
Steve
Strobl
6:00 am CrossFit
1 x 1 @ 105 lbs
10
John
Curl
7:00 am CrossFit
1 x 1 @ 95 lbs
11
Private
7:00 am CrossFit
1 x 1 @ 85 lbs
11
Chance
Oliver
5:00 am CrossFit
1 x 1 @ 85 lbs
12
Noam
Nagar
5:00 pm CrossFit
1 x 2 @ 75 lbs
12
Joseph
Pina
5:00 pm CrossFit
1 x 1 @ 75 lbs
13
Mikhail
Zhukov
7:00 am CrossFit
1 x 1 @ 50 lbs
14
Radion
Corlateanu
7:00 am CrossFit
1 x 1 @ 35 lbs
15
Jeremy
Horstman
6:00 pm CrossFit
7 x 1 @ 10 lbs
increments of 2.5
Female Clients
1
Antoinette
Iroko
7:00pm CrossFit
1 x 1 @ 115 lbs
s/o to matt
2
Rachel
Siqueira
5:00 pm CrossFit
1 x 1 @ 105 lbs
3
Nicolle
Queiroz
6:00 pm CrossFit
1 x 1 @ 95 lbs
Slowing process
4
Michelle
Purcell
6:00 am CrossFit
1 x 1 @ 90 lbs
Missed 95# on 2nd rep (hit bar on knee w/ pull)
5
Hannah
Tekell
5:00 pm CrossFit
1 x 1 @ 75 lbs
I need to work on form!
5
MARGUERITE
ALBA
7:00pm CrossFit
1 x 1 @ 75 lbs
6
Cate
Lucio
8:00 PM CrossFit
1 x 1 @ 65 lbs
7
Gina
Flores
7:00pm CrossFit
1 x 1 @ 60 lbs
7
Sandra
Ortega
5:00 pm CrossFit
1 x 1 @ 60 lbs
8
Keren
Nehory
6:00 am CrossFit
1 x 1 @ 55 lbs
8
Sommer
Allen
5:00 pm CrossFit
1 x 1 @ 55 lbs
8
Tammy
Carlat
6:00 am CrossFit
1 x 1 @ 55 lbs
9
Mouna
Pyneni
5:00 am CrossFit
1 x 1 @ 50 lbs
10
Chelsea
Jones
5:00 am CrossFit
1 x 1 @ 45 lbs
10
Rachel
Taylor
5:00 am CrossFit
1 x 1 @ 45 lbs
11
Carliz
Moore
7:00 am CrossFit
1 x 75 @ 0 lbs
#35lbs
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