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Components
Squat Snatch
Metcon
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
CF - 1/27/21 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
12:30 PM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (12/12)
Workout
CF - 1/27/21
A: Burgener
Burgener warmup
Conduct 3 repetitions each of the following movements for 1 round w/ PVC
– Snatch Pull (SPEED THROUGH THE MIDDLE)
– Snatch High Pull (KEEP THE BAR CLOSE)
– Muscle Snatch (FAST TURNOVER)
– Jump and Land (FOOTWORK)
– Hang Power Snatch
Skill Transfer
- BTN Press: (OVERHEAD STRENGTH)
- OH squat: (CORE STRENGTH)
- Heaving sn bal: (FAST HANDS, NO FEET)
- sn balance no dip: (FAST HANDS FAST FEET)
- sn balance with dip: (FAST HANDS FAST FEET)
B: Squat Snatch (emom10 @70-75% x 1 rep)
1 squat snatch emom x 10 @70-75% ( rest :60 if you fail a rep)
C: Metcon (AMRAP - Rounds)
GPP
alt emom x 12
even-6-8 clean and jerk 95/65
Odd- 6-8 snatch 95/65
competitor
alt emom x 12
even-6-8 clean and jerk 135/95
Odd- 6-8 snatch 135/95
Max rds completed is 12
D: Metcon (AMRAP - Reps)
GPP
4 sets:
AMRAP Unbroken HSPU
into:
1:00 AMRAP handstand hold
rest 3:00 after each effort
Competitor
4 sets:
AMRAP Unbroken Strict HSPU
1:00 1:00 AMRAP handstand walk
rest 3:00
Record total HSPU across 4 sets
time for HS hold or distance in comments.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 27, 2021
Male Clients
1
Wade
Kilgore
11:30 AM CrossFit
10 x 1 @ 200 lbs
145 start building up to
2
Alex
Adkins
5:00 AM CrossFit
10 x 1 @ 185 lbs
3
Jason
Springer
5:00 PM CrossFit
10 x 1 @ 165 lbs
5x145 2x155 3x165
3
Tyler
Parker
5:00 AM CrossFit
10 x 1 @ 165 lbs
4
JD
Mason
5:00 PM CrossFit
10 x 1 @ 155 lbs
4
Nate
Dodd
12:30 PM CrossFit
10 x 1 @ 155 lbs
5
CJ
Hastings
6:00 AM CrossFit
10 x 1 @ 136 lbs
6
Andy
Wegman
11:30 AM CrossFit
10 x 1 @ 125 lbs
6
Private
5:00 AM CrossFit
10 x 1 @ 125 lbs
7
Chris
Weber
6:00 PM CrossFit
10 x 1 @ 95 lbs
8
Robert
Carpenter
7:00am CrossFit
10 x 1 @ 85 lbs
9
David
Kan
6:00 PM CrossFit
5 x 1 @ 115 lbs
5 x #95; 5 x #115
Female Clients
1
Christina
Chandler
6:00 PM CrossFit
10 x 1 @ 105 lbs
2
Jordan
Wylie
7:00am CrossFit
10 x 1 @ 95 lbs
3
Kristina
Moore
5:00 PM CrossFit
10 x 1 @ 85 lbs
4
Destinee
Johnson
7:00am CrossFit
10 x 1 @ 80 lbs
5
Hadley
Davenport
11:30 AM CrossFit
10 x 1 @ 75 lbs
5 @ 75, 5 @ 80
5
Laura
Kim
6:00 PM CrossFit
10 x 1 @ 75 lbs
6
Kristen
Kerby Graves
6:00 AM CrossFit
10 x 1 @ 65 lbs
6
Morgan
Webb
5:00 PM CrossFit
10 x 1 @ 65 lbs
6
Susie
Bilbro
6:00 AM CrossFit
10 x 1 @ 65 lbs
7
Catherine
Yancy
5:00 PM CrossFit
10 x 1 @ 55 lbs
8
Amy
Rahn
4:00 PM CrossFit
10 x 1 @ 0 lbs
105 squat clean
8
brittanie
albright
6:00 AM CrossFit
10 x 1 @ 0 lbs
Squat clean
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