Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

1 Power Snatch+ 3 Ove ...

The Departed

Settings

Workout

The Departed

– Strength: Build over the course of 6-7 sets to a heavy set of 1 Power Snatch + 3 Overhead Squats. – Metcon: This workout is intended to be done at near maximal effort. Whatever load you choose for squat snatches should allow for FAST sets! Do not try to pace this one, just go for it! Score = total reps

Warm-up

A:

5 Minutes of Dynamic Movement that consists of:
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
Ect.
Then,
Banded Snatch Warm-up + Thoracic Mob
– 10 Pass Thru
– 10 Around the World
– 10 OHS
Then,
10 Cook Squats w. OH Reach
10 Thoracic Rotations each side
10 Wall Slides

Strength/Skill

B: 1 Power Snatch+ 3 Overhead Squat (Build to a challenge set. Rest 2:00.)

Metcon Prep

C:

2 Rounds of:
3 Touch n Go Squat Snatch
Rest 60s.

Metcon

D: The Departed (AMRAP - Reps)

In a 5 Minute Window:
500 Meter Row
With the remaining time AMRAP:
Squat Snatches (115, 75)

Rx+:(135, 95)
L3: (95, 65)
L2: (Power Snatch + OHS) (75, 55)
L1: (75, 55 Thrusters)
*Score = total squat snatches

Extra Credit

E:

Single Leg Glute Hip Thrust w. 5 second hold: 3 x 5 ea. Rest 60s.

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

Whiteboard:

Monday, June 03, 2019

Male Clients

1

Jason
McLeod

6:00PM CrossFit Group Cla...

1 x 1 @ 205 lbs

1

Joel
Hartzler

8:45 CrossFit Group Class...

1 x 1 @ 205 lbs

2

Joel
Brown

5:00PM CrossFit Group Cla...

1 x 1 @ 200 lbs

3

Brett
Smith

1:00PM CrossFit Group Cla...

1 x 1 @ 195 lbs

4

Albert
Steed

5:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

Missed final oh squat coming forward

4

Ryan
Fox

6:00 CrossFit Group Clase...

1 x 1 @ 165 lbs

5

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 1 @ 155 lbs

6

Bradley
Farrell

6:00PM CrossFit Group Cla...

1 x 1 @ 145 lbs

Had a bit more in me but the shoulder felt tweaked.

6

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 1 @ 145 lbs

failed 150

6

Dominic
Talanca

1:00PM CrossFit Group Cla...

1 x 1 @ 145 lbs

7

Greg
Barber

6:00 CrossFit Group Clase...

1 x 1 @ 135 lbs

8

Bernie
Mowbray

6:00PM CrossFit Group Cla...

1 x 1 @ 125 lbs

75, 95, 105, 110, 125

8

Kevin
English

1:00PM CrossFit Group Cla...

1 x 1 @ 125 lbs

Missed 130

9

Dan
English

1:00PM CrossFit Group Cla...

1 x 1 @ 105 lbs

10

Cody
Cress

CrossFit: 7:00 AM

10 x 5 @ 65 lbs

AMRAP

10

Scott
Stalls

8:45 CrossFit Group Class...

1 x 1 @ 65 lbs

11

Daniel
McClanahan

6:00PM CrossFit Group Cla...

1 x 1 @ 45 lbs

First time doing movement

Female Clients

1

Ali
Papi

8:45 CrossFit Group Class...

1 x 1 @ 130 lbs

2

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 1 @ 123 lbs

3

Kimberly
Grenier

5:00PM CrossFit Group Cla...

1 x 1 @ 120 lbs

4

Lindsey
Gerkens

8:45 CrossFit Group Class...

1 x 1 @ 110 lbs

4

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 1 @ 110 lbs

5

Courtney
Steele

6:00 CrossFit Group Clase...

1 x 1 @ 100 lbs

No go @ 105

5

Gretchen
Steed

5:00PM CrossFit Group Cla...

1 x 1 @ 100 lbs

6

Fraleane
Holt

6:00 CrossFit Group Clase...

1 x 1 @ 85 lbs

15# PR- 55,60,65,70,75,80,85

6

Selena
Boyette

6:00PM CrossFit Group Cla...

1 x 1 @ 85 lbs

7

Christine
Abbata

8:45 CrossFit Group Class...

1 x 1 @ 80 lbs

8

Jamie
Troche

8:45 CrossFit Group Class...

1 x 1 @ 75 lbs

8

Olessia
Roth

5:00PM CrossFit Group Cla...

1 x 1 @ 75 lbs

8

Shelby
Morge

6:00PM CrossFit Group Cla...

1 x 1 @ 75 lbs

9

Amanda
Wickman

5:00PM CrossFit Group Cla...

1 x 1 @ 70 lbs

Lil snatch PR

9

Beth
Grace

6:00 CrossFit Group Clase...

1 x 1 @ 70 lbs

9

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 70 lbs

9

Rebecca
McHenry

5:00PM CrossFit Group Cla...

1 x 1 @ 70 lbs

Didn't push it

10

Blair
Williams

6:00 CrossFit Group Clase...

1 x 1 @ 55 lbs

10

Christine
Cadwallader

8:45 CrossFit Group Class...

1 x 1 @ 55 lbs

10

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 55 lbs

Worked on form