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Components
Muscle Snatch
3-Point Snatch
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Monday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (14/15)
Workout
Monday
"You can fail at what you don't want. So you might as well take a chance on doing what you love." -Jim Carrey
Warm-up
15 mins
Weightlifting
25 mins
Muscle Snatch
6 sets every 90 sec x 1 rep
*Build over 6 sets
Right into…
E2MOM 3 Point Snatch for 6 sets
*Sets 1-2 – 70%
*Sets 3-4 – 75%
*Sets 5-6 – 80%
Muscle Snatch (1, 1, 1, 1, 1, 1)
Muscle Snatch
3-Point Snatch (2 @ 70%, 2 @ 75%, 2 @ 80%)
Metcon
Metcon (Time)
40 Cal Row
30 Pull-ups (Rx+ C2B)
20 Burpees to 45# plate
100 DU
20 Burpees to 45# plate
30 HR Push-ups (Rx+ Strict HSPU)
400m Run
*18 min cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 08, 2017
Male Clients
1
Jake
Jerles
7:00 PM CrossFit
1 x 1 @ 165 lbs
1
Robert
Herford
6:00 PM CrossFit
1 x 1 @ 165 lbs
2
Carlos
Jara
5:00 PM CrossFit
1 x 1 @ 155 lbs
2
Gary
Blount
5:00 PM CrossFit
1 x 1 @ 155 lbs
2
Justin
Flatt
6:00 PM CrossFit
1 x 1 @ 155 lbs
3
Cory
McCleaf
5:00 PM CrossFit
1 x 1 @ 150 lbs
4
Dan
Carley
5:00 PM CrossFit
1 x 1 @ 145 lbs
5
David
Seaman
9:00 AM CrossFit
1 x 1 @ 135 lbs
6
Steve
Schuler
6:00 PM CrossFit
1 x 1 @ 105 lbs
7
Alan
Tucker
6:00 PM CrossFit
1 x 1 @ 95 lbs
7
Brad
Brodzinski
5:00 PM CrossFit
1 x 1 @ 95 lbs
70, 85, 95#
7
Jason
Cansler
6:00 PM CrossFit
1 x 1 @ 95 lbs
8
Jose
Aguayo
6:00 AM CrossFit
1 x 1 @ 85 lbs
9
Mark
Darvill
5:00 AM CrossFit
1 x 1 @ 75 lbs
Female Clients
1
Esther
Aguayo
6:00 AM CrossFit
1 x 1 @ 85 lbs
2
Ann Marie
Hubbard
6:00 AM CrossFit
1 x 1 @ 75 lbs
55/65
3
Carolina
Martinez
7:00 PM CrossFit
1 x 1 @ 70 lbs
4
Rachel
Klahr
6:00 PM CrossFit
1 x 1 @ 65 lbs
5
Corey
Knight
7:00 PM CrossFit
1 x 1 @ 60 lbs
5
Nikki
Kirsch
9:00 AM CrossFit
1 x 1 @ 60 lbs
5
Page
Hannon
6:00 AM CrossFit
1 x 1 @ 60 lbs
6
Ivette
Morales
11:00 AM CrossFit
1 x 1 @ 55 lbs
6
Lisa
Hovis
6:00 PM CrossFit
1 x 1 @ 55 lbs
7
Caitlin
Woodrow
7:00 PM CrossFit
1 x 1 @ 50 lbs
7
Cara
Stutts
6:00 PM CrossFit
1 x 1 @ 50 lbs
7
Jenny
Rosas
5:00 PM CrossFit
1 x 1 @ 50 lbs
8
Kelsey
Hight
5:00 PM CrossFit
1 x 1 @ 45 lbs
8
Seirra
Dawson
5:00 PM CrossFit
1 x 1 @ 45 lbs
9
Macaira
Herford
11:00 AM CrossFit
1 x 1 @ 40 lbs
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