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Components
Snatch Pull
Metcon
Squat Snatch
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
CF - 12/30/20 - 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):
10 (4/6)
Workout
CF - 12/30/20
A1:
With a pvc pipe
3 sets
10 - passthroughs
5 - Snatch balance
5 - OHS
A2: Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
B: Snatch Pull (3x1.1.1 l @ 100% 1 rm snatch; rest :10/2:00)
Snatch Pull
C: Metcon (Time)
2 rounds for time:
10 C2B
10 squat snatch 75/45 - rx+ 95/65
Rest 1:00
2 rounds for time:
10 c2b
8 squat snatch 95/65 - Rx+135/95
Rest 1:00
2 rounds:
10 c2b
6 squat snatch 135/95 - Rx+185/115
Rest 1:00
2 rounds:
10 c2b
4 squat snatch @ 185/115 - RX+225/155
;Rest 2:00 upon completion
Total time is score (including rest)
D: Squat Snatch (build to a moderate single squat snatch in 4:00)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 30, 2020
Male Clients
1
Tyler
Parker
7:00am CrossFit
3 x 1 @ 215 lbs
2
JD
Mason
5:00 PM CrossFit
3 x 1 @ 185 lbs
2
Jefferson
Adcock
11:30 AM CrossFit
3 x 1 @ 185 lbs
3
David
Kan
4:00 PM CrossFit
3 x 1 @ 155 lbs
Female Clients
1
Christina
Chandler
6:00 AM CrossFit
3 x 1 @ 145 lbs
2
Laura Lynn
Williams
11:30 AM CrossFit
3 x 1 @ 125 lbs
3
Amy
Rahn
5:00 PM CrossFit
3 x 1 @ 115 lbs
3
Julia
Bell
7:00am CrossFit
3 x 1 @ 115 lbs
3
Morgan
Webb
4:00 PM CrossFit
3 x 1 @ 115 lbs
4
Laura
Kim
4:00 PM CrossFit
3 x 1 @ 95 lbs
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