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Components

Snatch

Metcon

Settings

Workout

Wednesday

Warm-up

10 mins

Dynamic/Barbell Warm-up

Weightlifting

25 mins

Snatch (2, 2, 2, 2, 2, 2)

Snatch

*Not TNG
*Increase throughout each set
*If you miss go back to last weight and finish sets there

Metcon

Metcon (3 Rounds for reps)

3 rounds
2 min AMRAP
1 DL (Rx+155/105)(115/75)
2 Power Clean (Rx+155/105)(115/75)
3 SOH (Rx+155/105)(115/75)
4 Front Squats (Rx+155/105)(115/75)
5 Bar Over Burpees

*Rest 90 seconds
*Start each round at the DL

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

Whiteboard:

Wednesday, March 23, 2016

Male Clients

1

Brandon
Shuck

5:00 PM CrossFit

1 x 2 @ 255 lbs

135, 185, 215, 225, 245

2

Justin
Flatt

6:00 PM CrossFit

1 x 2 @ 185 lbs

2

Shawn
Mirabal

11:00 AM CrossFit

1 x 2 @ 185 lbs

95,115,135,145,155,165,175,185

3

Adam
Kessell

5:00 PM CrossFit

1 x 2 @ 175 lbs

Missed 185 but had the height

3

Cory
McCleaf

6:00 PM CrossFit

1 x 2 @ 175 lbs

hit 1x1 185

4

Eric
Robinson

5:00 PM CrossFit

1 x 2 @ 165 lbs

4

Tyler
Johnson

5:00 PM CrossFit

1 x 2 @ 165 lbs

5

Robert
Herford

6:00 PM CrossFit

1 x 2 @ 155 lbs

5

Travis
Stutts

6:00 PM CrossFit

1 x 2 @ 155 lbs

split snatch

6

Eddie
Morabito

5:00 PM CrossFit

1 x 2 @ 135 lbs

6

Kason
Davis

6:00 PM CrossFit

1 x 2 @ 135 lbs

65,85,95,115,125,135

7

christopher
carroll

5:00 PM CrossFit

1 x 2 @ 125 lbs

7

Jason
Cansler

6:00 PM CrossFit

1 x 2 @ 125 lbs

7

Young
Kim

6:00 PM CrossFit

1 x 2 @ 125 lbs

8

James
Gutin

11:00 AM CrossFit

1 x 2 @ 115 lbs

65-75-86-96-105-115

8

Private

6:00 AM CrossFit

1 x 2 @ 115 lbs

9

Chad
Jenkins

11:00 AM CrossFit

1 x 2 @ 105 lbs

9

Richard
Kapcha

9:00 AM CrossFit

1 x 2 @ 105 lbs

10

Private

6:00 PM CrossFit

1 x 2 @ 75 lbs

11

Alex
Letham

7:00 PM CrossFit

1 x 2 @ 45 lbs

Female Clients

1

Amy
Bullock

5:00 PM CrossFit

1 x 2 @ 100 lbs

75, 80, 85, 90, 95, 100 felt strong today

2

Jackie
Cansler

6:00 PM CrossFit

1 x 2 @ 95 lbs

2

Suzanne
Smith

5:00 PM CrossFit

1 x 2 @ 95 lbs

3

Holli
Christ

6:00 AM CrossFit

1 x 2 @ 85 lbs

3

Shannon
Davis

5:00 PM CrossFit

1 x 2 @ 85 lbs

Squat snatch; failed on 90

4

Michelle
Shuck

6:00 AM CrossFit

2 x 2 @ 80 lbs

5

Amy
Remer

5:00 PM CrossFit

1 x 2 @ 70 lbs

5

Brittany
Dirmann

6:00 AM CrossFit

1 x 2 @ 70 lbs

Power snatch remaining practiced snatch balance with 50#

5

Colleen
Beamon

5:00 PM CrossFit

1 x 2 @ 70 lbs

6

Amanda
Strous

6:00 PM CrossFit

1 x 2 @ 65 lbs

7

Private

11:00 AM CrossFit

3 x 2 @ 55 lbs

7

Rachel
Klahr

6:00 PM CrossFit

1 x 2 @ 55 lbs

8

Carolina
Martinez

5:00 AM CrossFit

1 x 2 @ 52 lbs

9

Cassie
Steck

11:00 AM CrossFit

1 x 2 @ 50 lbs

attempted to work on form

10

Laura
Yakamna

6:00 PM CrossFit

1 x 2 @ 40 lbs