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Components

Hang Snatch

Snatch

Metcon

Settings

Workout

Thursday

Warm-up

10 min

Weightlifting

20 mins

Hang Snatch x 1
Every 90 sec for 4 sets
*Build in weight

Right into…

Snatch x 1
Every 90 sec for 4 sets
*Build in weight

Hang Snatch (1, 1, 1, 1)

Hang Snatch

Snatch (1, 1, 1, 1)

Snatch

Metcon

Metcon (3 Rounds for time)

Three sets for times of:
40/30 Cal Row
30 Wall Ball Shots (20/14)
20 Box Jumps (30″/24″)
10 Strict Handstand Push-Ups (Rx+ add a 45#/25# plate deficit)
Rest 3 mins

*8 min cap per set

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

Whiteboard:

Thursday, April 06, 2017

Male Clients

1

Robert
Herford

6:00 PM CrossFit

1 x 1 @ 185 lbs

2

Carlos
Jara

5:00 PM CrossFit

1 x 1 @ 135 lbs

3

Chris
Torre

5:00 PM CrossFit

1 x 1 @ 125 lbs

65,85,105,125

3

Jose
Aguayo

6:00 AM CrossFit

1 x 1 @ 125 lbs

4

Private

6:00 PM CrossFit

1 x 1 @ 115 lbs

5

David
Seaman

6:00 PM CrossFit

1 x 1 @ 105 lbs

5

Gary
Sunstrom

9:00 AM CrossFit

1 x 1 @ 105 lbs

5

Steve
Schuler

5:00 PM CrossFit

1 x 1 @ 105 lbs

6

Mike
Morelli

6:00 AM CrossFit

1 x 1 @ 95 lbs

work on balance

7

Augusto
Benitez

5:00 PM CrossFit

1 x 1 @ 85 lbs

Female Clients

1

Esther
Aguayo

6:00 AM CrossFit

1 x 1 @ 95 lbs

2

Carolina
Martinez

6:00 AM CrossFit

1 x 1 @ 75 lbs

3

Seirra
Dawson

6:00 PM CrossFit

1 x 1 @ 65 lbs

4

Cassie
Steck

11:00 AM CrossFit

1 x 1 @ 60 lbs

4

Page
Hannon

6:00 AM CrossFit

1 x 1 @ 60 lbs

5

Caitlin
Woodrow

11:00 AM CrossFit

1 x 1 @ 55 lbs

5

Courtney
Schuler

9:00 AM CrossFit

1 x 1 @ 55 lbs

6

Lorin
Scates

5:00 PM CrossFit

1 x 1 @ 50 lbs

7

Meredith
Noll

5:00 PM CrossFit

1 x 1 @ 45 lbs

8

Jenny
Rosas

5:00 PM CrossFit

1 x 1 @ 40 lbs

9

Omayra
Rosa

9:00 AM CrossFit

1 x 1 @ 35 lbs

back squat