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Components

Muscle Snatch

Hang Snatch

Metcon

Settings

Workout

Monday

It all begins and ends in your mind. What you give power to, has power over you.

Warm-up

15 mins

Weightlifting

25 mins

Muscle Snatch x1
Every 90 sec for 6 sets
*Increase weight each set

Right into…

Hang Snatch + Snatch
Every 90 sec for 8 sets
Set 1-2: 75% of 1RM Hang Snatch
Set 3-4: 80%
Set 5-6: 85%
Set 7-8: 90%

Muscle Snatch (6x1)

Muscle Snatch

Hang Snatch (Hang Snatch + Snatch for 8 sets)

Hang Snatch

Metcon

Metcon (Time)

5 Rounds
200m Run
10 Push Press (155/105)

*10 min cap

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

Whiteboard:

Monday, May 01, 2017

Male Clients

1

Samuel
Fitzgerald

11:00 AM CrossFit

1 x 1 @ 165 lbs

2

Carlos
Jara

5:00 PM CrossFit

1 x 1 @ 155 lbs

2

Robert
Herford

6:00 PM CrossFit

1 x 1 @ 155 lbs

3

Cory
McCleaf

5:00 PM CrossFit

1 x 1 @ 140 lbs

4

Jake
Jerles

7:00 PM CrossFit

1 x 1 @ 135 lbs

4

Kason
Davis

6:00 PM CrossFit

1 x 1 @ 135 lbs

4

Travis
Stutts

6:00 PM CrossFit

1 x 1 @ 135 lbs

5

Dan
Carley

5:00 AM CrossFit

1 x 1 @ 125 lbs

5

David
Seaman

7:00 PM CrossFit

1 x 1 @ 125 lbs

5

Jarrod
Steck

11:00 AM CrossFit

1 x 1 @ 125 lbs

6

Todd
McDaniel

9:00 AM CrossFit

1 x 1 @ 115 lbs

7

Gary
Sunstrom

9:00 AM CrossFit

1 x 1 @ 105 lbs

7

Jason
Cansler

6:00 PM CrossFit

1 x 1 @ 105 lbs

7

Mike
Hannon

6:00 AM CrossFit

1 x 1 @ 105 lbs

7

Sean
Kennedy

6:00 AM CrossFit

1 x 1 @ 105 lbs

8

Jeb
Ware

9:00 AM CrossFit

1 x 1 @ 100 lbs

9

Brad
Brodzinski

6:00 PM CrossFit

1 x 1 @ 95 lbs

9

Jason
Fish

6:00 PM CrossFit

1 x 1 @ 95 lbs

9

Joey
White

5:00 PM CrossFit

1 x 1 @ 95 lbs

9

Mike
Morelli

11:00 AM CrossFit

1 x 1 @ 95 lbs

10

Antonio
Avila

5:00 PM CrossFit

1 x 1 @ 85 lbs

11

Alan
Tucker

6:00 PM CrossFit

1 x 1 @ 75 lbs

Female Clients

1

Seirra
Dawson

5:00 PM CrossFit

2 x 1 @ 85 lbs

2

Jackie
Cansler

6:00 PM CrossFit

1 x 1 @ 75 lbs

3

Shannon
Davis

5:00 PM CrossFit

1 x 1 @ 70 lbs

4

Ivette
Morales

9:00 AM CrossFit

1 x 1 @ 60 lbs

4

Page
Hannon

6:00 AM CrossFit

1 x 1 @ 60 lbs

5

Courtney
Schuler

9:00 AM CrossFit

1 x 1 @ 55 lbs

6

Jasmine
Nivens

9:00 AM CrossFit

1 x 1 @ 52 lbs

7

Corey
Knight

7:00 PM CrossFit

1 x 1 @ 50 lbs

7

Jenny
Rosas

5:00 PM CrossFit

1 x 1 @ 50 lbs

7

Laura
Sandy

5:00 PM CrossFit

1 x 1 @ 50 lbs

7

Lorin
Scates

5:00 AM CrossFit

1 x 1 @ 50 lbs

7

Nikki
Kirsch

9:00 AM CrossFit

1 x 1 @ 50 lbs