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Components

Snatch

Back Squat

Metcon

Clean and Jerk

Settings

Workout

FRIDAY 5.5.17

WU:

500M Row
Foam Roll
Pigeon Pose
Couch Stretch
Lacrosse ball mash
then
Snatch Activation
:30 Barbell Calf Stretch
5 Snatch Deadlift
5 Snatch Pull
5 Muscle Snatch
5 Behind the Neck Press
5 Snatch Balance

1: Snatch (CUSTOM)

Snatch

75%/4
80%/3
(85%/3)2

Record 2 @ *85%

2: Back Squat (CUSTOM)

Back Squat

78%/4
83%/1
78%/4
86%/1
78%/4
88%/1

Log 1 @ 88%

MC: Metcon (AMRAP - Rounds and Reps)

AMRAP 17:
20 Calorie Row/Bike
17 Power Snatches (75/55)
20 Box Jumps (24/20)
17 Wallballs (20/14)

EC: Clean and Jerk (CUSTOM)

Clean and Jerk

EXTRA CREDIT
75%/3+1
80%/3+1
(85%/3+1)2

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

Whiteboard:

Friday, May 05, 2017

Male Clients

1

Axel
Foley

9:30 AM CrossFit

4 x 2 @ 195 lbs

2

Keenan
Abeyta

4:30 PM CrossFit

4 x 2 @ 185 lbs

Barely missed the 3rd rep

3

Juan
Baltierra

6:30 PM CrossFit

4 x 2 @ 175 lbs

4

Ben
Breslin

4:30 PM CrossFit

2 x 3 @ 125 lbs

Female Clients

1

Shala
Giardini

9:30 AM CrossFit

4 x 2 @ 155 lbs

2

Loree
Thornton

6:00 AM CrossFit

4 x 2 @ 145 lbs

???

3

Erin
Bonthron

4:30 PM CrossFit

4 x 2 @ 125 lbs

4

Anna
Anderson

4:30 PM CrossFit

4 x 2 @ 115 lbs

4

simone
kalhorn

6:00 AM CrossFit

4 x 2 @ 115 lbs

5

Natasha
Brown

9:30 AM CrossFit

4 x 2 @ 100 lbs

6

Ellie
Carter

9:30 AM CrossFit

4 x 2 @ 85 lbs

65; 75; 85x2

7

Private

9:30 AM CrossFit

4 x 2 @ 70 lbs

7

Charlie
Brown

9:30 AM CrossFit

4 x 2 @ 70 lbs

7

Sarah
Massena

12:00 PM CrossFit

4 x 2 @ 70 lbs

8

amber
gray

12:00 PM CrossFit

4 x 2 @ 65 lbs

9

Pilar
Perez

12:00 PM CrossFit

4 x 2 @ 35 lbs

10

Erica
Rew

9:30 AM CrossFit

3 x 3 @ 95 lbs

10

Jenna
Daley

9:30 AM CrossFit

2 x 3 @ 75 lbs

4@65#, 3@70#, 2X3@75#

10

Stephanie
Marnocha

6:00 AM CrossFit

1 x 1 @ 75 lbs