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Components

Metcon

Snatch

Settings

Workout

No Sleep 'Til Brooklyn

Warm-up

2:00 Ski

Then...

2 Sets:
10 Front Squat
10 Scorpions
:30 Dead Hang from Rings
5 Strict Pullups
10 Step Back Lunge w/ Twist

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Metcon

Metcon (Time)

Complete For Time:
15 Chest-to-Bar Pullups
15 Front Squats (115/80)
25’ Front Rack Lunge (115/80)
9 Chest-to-Bar Pullups
9 Shoulder-to-Overhead (115/80)
25’ Overhead Lunge (115/80)

Rx+:
Complete For Time:
15 Ring Muscle Ups
15 Front Squats (135/95)
25’ Front Rack Lunge (135/95)
9 Bar Muscle Ups
9 Shoulder to overhead (135/95)
25’ Overhead Lunge (135/95)

Weightlifting

Snatch (1,1,1,1,1)

Snatch

Build up to these weights, and then complete these snatch waves utilizing two different weights to go back and forth between.

1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch

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

Whiteboard:

Monday, June 13, 2022

Male Clients

1

PJ
Kearn

CrossFit: 5:15 PM

3:36

2

Brad
Robert

CrossFit: 6:15 AM

4:51

3

Luke
Lister

CrossFit: 5:15 AM

5:08

4

Keagan
Boyd

CrossFit: 5:15 AM

5:29

5

Robert
Aldridge

CrossFit: 6:15 AM

5:36

6

Justin
Ferrell

CrossFit: 5:15 AM

6:40

Got em!

7

Michael
Loring

CrossFit: 5:15 AM

7:01

9/6, 5/4 mu.

8

Joshua
Meyer

CrossFit: 6:15 AM

4:14

rr, 95#, 45# oh lunge, mod as freak

9

Allan
Jackson

CrossFit: 5:15 AM

4:29

RR #115

10

Jerry
Sipe

CrossFit: 6:15 AM

6:18

8 C2B's, rest pu's... RX weight

11

James
Coash

CrossFit: 6:15 AM

6:30

12

Chuck
Lambertz

CrossFit: 6:15 AM

6:43

pu/115#

Female Clients

1

Monteene
Carter

Remote Athlete

6:17

2

Leah
Loring

CrossFit: 8:15 AM

7:35

3

Mallory
Robert

CrossFit: 5:15 AM

9:12

4

Candace
Lister

CrossFit: 5:15 AM

9:36

5

Private

CrossFit: 5:15 AM

3:44

6

Amber
Lambertz

CrossFit: 5:15 AM

4:32

80#, banded c2b

7

Alisha
Sipe

CrossFit: 5:15 AM

4:41

#55. starting to link pu

8

Sharon
Klima

CrossFit: 5:15 AM

4:45

35# 25#ohs

9

Cynthia
Atwell

CrossFit: 6:15 AM

4:53

35lb, rr

10

Kacey
Roe

CrossFit: 5:15 AM

5:04

kipping pu, 55# front, 35# OH

11

Laura
Krier

CrossFit: 8:15 AM

5:28

rx weight on all but oh lunge did 35!

12

Tina
Haist

CrossFit: 6:15 PM

5:32

Ring Row, 55 front squat, 35 overhead

13

Anna
Jackson

CrossFit: 5:15 AM

5:39

almost no weight. going back to florida

14

Lori
Weber

CrossFit: 8:15 AM

6:01

3 banded pu's, #55

15

Jill
Krier

CrossFit: 8:15 AM

6:09

#55 squat and lunge, jumping c2b

16

Jenny
Bauer

CrossFit: 6:15 PM

6:25

Bands; 65# OH lunge

17

Renata
Knox

CrossFit: 6:15 AM

6:34

rr, 35lb, 15lb OH Lunge

18

Jolene
Pfeil

CrossFit: 5:15 PM

6:58

80#, 65 ohl, ppl/blk/red bands