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High-Hang Snatch

Max Height Box Jump

Metcon

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Workout

Tuesday, 12/22/20

Box WOD

Weightlifting

A: High-Hang Snatch (1x1@(80%+11#), 2x2@(-10%))

High-Hang Snatch

(18min)
In Week 3, apply target weight increase to Week 2 for 1x1. Then decrease weight by 10% for Drop Sets 2x2.
https://youtu.be/EwhbgeesNR8

B: Max Height Box Jump (Distance)

Max Height Box Jump

Max Height Box Jump

(10min)
From Seated on the bench position
https://youtu.be/P52ojbwGl_A

Metcon

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
500m Row/1000m Bike
5 Deadlift AHAP

HOME WOD

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

Whiteboard:

Tuesday, December 22, 2020

Male Clients

1

Sung
Hong

CrossFit: 5:00 AM

1 x 1 @ 175 lbs

2

Brian
Bunk

CrossFit:: 6:00AM

1 x 1 @ 165 lbs

drop 145

3

Shane
O'Neill

CrossFit:: 6:00AM

1 x 1 @ 135 lbs

4

Alex
McCarty

CrossFit 4:15PM

1 x 1 @ 85 lbs

5

Raymond
Kroeker

CrossFit: 6:15 PM

1 x 1 @ 30 lbs

Female Clients

1

Alana
Witulski

CrossFit: 5:00 AM

1 x 1 @ 125 lbs

2

Tawnya
Quintana

CrossFit:: 6:00AM

1 x 1 @ 115 lbs

3

Lucy
Streich

CrossFit:: 6:00AM

1 x 1 @ 65 lbs

4

Hannah
Archuleta

CrossFit 4:15PM

1 x 1 @ 60 lbs

5

Aimee
Wride

CrossFit: 5:00 AM

1 x 1 @ 55 lbs

5

Tia-Clair
II Ward

CrossFit: 9:00 AM

1 x 1 @ 55 lbs

6

Kelsie
Steves

CrossFit: 9:00 AM

1 x 1 @ 50 lbs

7

Raigen
Manspeaker

CrossFit: 5:00 AM

1 x 1 @ 40 lbs

8

Kristi
Keeling

CrossFit: 6:15 PM

1 x 1 @ 27 lbs