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Components

Snatch

Back Squat

Metcon

Snatch Pull

Muscle-ups

Settings

Workout

MONDAY 7.24.17

WU:

500M Row
Group Stretch

1: Snatch (CUSTOM)

Snatch

70%/2
75%/2
80%/2
(85%/2)3
* log 3X2 @ 85%

2: Back Squat (5X5)

Back Squat

(80%/5)5

MC: Metcon (Time)

5 RFT:
400m Run
15 Power Snatches (75/55)

EC1: Snatch Pull (4X3)

EXTRA CREDIT #1
(105%/3)4

EC2: Muscle-ups (3 ME sets of MU's)

Muscle-ups

EXTRA CREDIT #2
Ring Muscle-ups:
3×80% unbroken
rest :80 seconds

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Whiteboard:

Monday, July 24, 2017

Male Clients

1

Divij
Mathew

5:30 PM CrossFit

3 x 2 @ 185 lbs

2

Chris
Benedict

5:30 PM CrossFit

3 x 2 @ 130 lbs

3

Ben
Breslin

4:30 PM CrossFit

3 x 2 @ 125 lbs

4

chris
pinnick

4:30 PM CrossFit

3 x 2 @ 115 lbs

4

Mike
La Torre

6:00 AM CrossFit

3 x 2 @ 115 lbs

Female Clients

1

Loree
Thornton

6:00 AM CrossFit

3 x 2 @ 165 lbs

2

Erin
Bonthron

4:30 PM CrossFit

3 x 2 @ 130 lbs

3

Amanda
Lucas

4:30 PM CrossFit

3 x 2 @ 80 lbs

4

Maura
Sobremesana

6:00 AM CrossFit

3 x 2 @ 75 lbs

4

tamara
rinehart

4:30 PM CrossFit

3 x 2 @ 75 lbs

5

Jenna
Daley

6:00 AM CrossFit

10 x 2 @ 55 lbs

tired/weak - kept it light; focus on form