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Components

Broad Jump

Hang Power Snatch

Death by Burpees

Settings

Workout

Friday

Warm-up

10 mins

Gymnastics

Broad Jump (Distance)

Max Distance

3 attempts

Weightlifting

12 mins

Hang Power Snatch (6x3 EMOM)

Hang Power Snatch

*Take a few minutes to work up to the weight you want to use
*No more than 75% of 1RM Power Snatch
*Same weight across all sets

Metcon

Death by Burpees (AMRAP - Reps)

1st min - 1 Burpee
2nd min - 2 Burpees
3rd min - 3 Burpees
.....

*Continue until reps cannot be completed within the minute

*Score recorded is last completed full round

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

Whiteboard:

Friday, April 29, 2016

Male Clients

1

Brandon
Shuck

11:00 AM CrossFit

2.75 meters

2

Coty
McMick

11:00 AM CrossFit

2.75 meters

3

Casey
Smith

11:00 AM CrossFit

2.5 meters

3

Gary
Blount

5:00 PM CrossFit

2.5 meters

4

Robert
Herford

6:00 PM CrossFit

2.5 meters

5

Andrew
Ross

5:00 PM CrossFit

2.5 meters

6

Warren
Gheen

11:00 AM CrossFit

2.25 meters

7

Chad
Harrell

6:00 AM CrossFit

2.25 meters

8

Jason
Cansler

5:00 PM CrossFit

2.25 meters

9

Adam
Kessell

6:00 PM CrossFit

2.25 meters

10

James
Gutin

9:00 AM CrossFit

2.25 meters

86

11

Todd
McDaniel

5:00 AM CrossFit

2.25 meters

73, 81, 85

12

Gabriel
Flecha

6:00 AM CrossFit

2.25 meters

13

Dan
Carley

5:00 AM CrossFit

2 meters

76,78,82

14

Daniel
Kuhner

6:00 AM CrossFit

2 meters

15

Justin
Higbee

5:00 PM CrossFit

2.25 meters

16

Chad
Cockerill

9:00 AM CrossFit

2 meters

Female Clients

1

Molly
McDonald

9:00 AM CrossFit

2 meters

2

Jackie
Cansler

5:00 PM CrossFit

2 meters

3

Julia
Sanchez

11:00 AM CrossFit

1.75 meters

4

Holli
Christ

6:00 AM CrossFit

1.75 meters

5

Kelly
Melton

11:00 AM CrossFit

1.75 meters

6

Michelle
Shuck

6:00 AM CrossFit

1.75 meters

womp...not springy, ha!

7

Carolina
Martinez

6:00 PM CrossFit

1.5 meters

8

Amanda
Strous

5:00 PM CrossFit

2 meters