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Components

Sandbag Zercher Box S ...

Sandbag Zercher Carry's

High Box Jumps

‘MisFit Snatch Complex’

Metcon

Metcon

Settings

Workout

11/20/15

Warm-up

A: Coaches Choice

Competition Warm up

B:

3 Rounds

10 Empty bar high hang squat snatch
Run 200m

Strength

C1: Sandbag Zercher Box Squats (5 x 5 )

C2: Sandbag Zercher Carry's (5 x 120FT )

C3: High Box Jumps (5 x 8 (30"/24"))

Competition Strength

D: ‘MisFit Snatch Complex’ (5×2 @80-90%)

Snatch – OHS – Hang Snatch – OHS

Conditioning

E: Metcon (Time)

Partner Wod:

150 KB Swings
100 Burpee's
50 Toes 2 Bar
1000M Run

Competition Conditioning

F: Metcon (Time)

A. AMRAP 5 minutes

DB snatch 100/70lbs

B. For Time:

Row 1.5 miles
Run 600m
Row 1 mile
Run 400m
Row .5 miles
Run 200m

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

Whiteboard:

Friday, November 20, 2015

Male Clients

1

Justin
Stidham

5:30 PM CrossFit

5 x 6 @ 100 lbs

1

Alberto
Fabian

9:15 AM CrossFit

5 x 5 @ 100 lbs

1

Bill
Thompson

6:15 AM CrossFit

5 x 5 @ 100 lbs

1

Brian
Wilcox

6:15 AM CrossFit

5 x 5 @ 100 lbs

1

Derrick
Terrell

5:15 AM CrossFit

5 x 5 @ 100 lbs

1

George
Hernandez

5:30 PM CrossFit

5 x 5 @ 100 lbs

1

James
Harper

9:15 AM CrossFit

5 x 5 @ 100 lbs

1

James
Vultaggio

5:15 AM CrossFit

5 x 5 @ 100 lbs

1

Trey
Forbes

4:30 PM CrossFit

5 x 5 @ 100 lbs

1

Willie
Ramos

4:30 PM CrossFit

5 x 5 @ 100 lbs

1

Gary
Bowker

4:30 PM CrossFit

4 x 5 @ 100 lbs

1

Roberto
Diaz

9:15 AM CrossFit

1 x 1 @ 100 lbs

2

Erwin
Bedia

9:15 AM CrossFit

5 x 8 @ 50 lbs

2

charles
lafkoff

9:15 AM CrossFit

5 x 5 @ 50 lbs

2

Don
Kennedy

9:15 AM CrossFit

5 x 5 @ 50 lbs

2

Michael
Carney

5:15 AM CrossFit

4 x 8 @ 50 lbs

Female Clients

1

Brenda
Andrews

9:15 AM CrossFit

5 x 5 @ 50 lbs

1

Brie
Gomez

4:30 PM CrossFit

5 x 5 @ 50 lbs

1

Brittany
Powell

5:30 PM CrossFit

5 x 5 @ 50 lbs

1

Jessica
Ayala

4:30 PM CrossFit

5 x 5 @ 50 lbs

1

Linda
Ramos

9:15 AM CrossFit

5 x 5 @ 50 lbs

2

Private

5:15 AM CrossFit

5 x 5 @ 40 lbs

2

Rosemary
Imbert

4:30 PM CrossFit

5 x 5 @ 40 lbs