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Components

3 Position power snatch

Metcon

Settings

Workout

Thursday

Warm-up

2X
10 Pushups
10 Lateral lunges

Gymnastics

Metcon (No Measure)

3X
10 Muscle snatches
10 Dead bugs
10 Alive bugs
10 Glute ham raises

Weightlifting

Metcon (No Measure)

EMOM 10:
1) 3 Position power snatch
2) 5-7 Ring dips

3 Position power snatch (5X1)

Hip, knee, floor
*End complex with a snatch deadlift

Metcon

Metcon (Time)

3 Rounds:
15 Box jumps 30/24
15 Hang power snatch 95/65

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Whiteboard:

Thursday, August 23, 2018

Male Clients

1

Dusty
Schmidt

12:00PM CrossFit

1 x 1 @ 155 lbs

2

Dan
Cayce

6:00PM CrossFit

1 x 1 @ 135 lbs

3

Grant
Beavers

5:00PM CrossFit

4 x 1 @ 115 lbs

3

Philip
Weinstein

12:00PM CrossFit

2 x 1 @ 115 lbs

4

Max
Choriev

5:00AM CrossFit

5 x 1 @ 95 lbs

5

Jake
Tanner

12:00PM CrossFit

1 x 1 @ 85 lbs

6

Jim
Welch

5:00PM CrossFit

1 x 1 @ 75 lbs

7

Andrew
Komoroski

6:00AM CrossFit

4 x 1 @ 55 lbs

Female Clients

1

Allison
Justusson

5:00PM CrossFit

1 x 1 @ 80 lbs

1

Stacy
Swiney

6:00AM CrossFit

1 x 1 @ 80 lbs

2

Shanna
Simms

5:00PM CrossFit

1 x 1 @ 65 lbs

3

Stephanie
Pineda

5:00PM CrossFit

3 x 5 @ 55 lbs

3

Dawn
Charney

5:00PM CrossFit

1 x 1 @ 55 lbs

box dips

4

Joanna
Beatrice

5:00AM CrossFit

2 x 1 @ 40 lbs

5

Melissa
Schmidt

12:00PM CrossFit

5 x 1 @ 35 lbs

6

karol
vincellette

5:00PM CrossFit

1 x 1 @ 25 lbs