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Components
1 Hang Power Snatch + ...
Metcon
Metcon
Settings
Location
(All)
CrossFit Cape Cod
Program
Mobility
Date
Workout
CrossFit Cape Cod 05/17/2022 - CrossFit Cape Cod
Class
(All)
CrossFit: 5:30 AM
CrossFit: 7:30 AM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (8/6)
Workout
CrossFit Cape Cod 05/17/2022
1 Hang Power Snatch + 1 Power Snatch Complex (5x 1+1)
EVERY 1:30 x 5 SETS*
1 Hang Power Snatch + 1 Power Snatch
*Start Light-Moderate and build up to a Moderate-Heavy weight.
Metcon (AMRAP - Rounds and Reps)
PART 1
AMRAP x 8 MINUTES
3 Power Snatches Rx (135/95) L2 (95/65) L1 (65/45)
6 Alt. Back Rack Lunges
9 Toes to Bar
-Rest 2:00 b/t Part 1 & Part 2-
Metcon (Time)
PART 2
FOR TIME
6-9-12-9-6
Power Snatches Rx (95/65) L2 (65/45) L1 (45/35)
Alt. Back Rack Lunges
Toes to Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 17, 2022
Male Clients
1
Chris
Montt
CrossFit: 7:30 AM
1 x 2 @ 145 lbs
2
Eduardo
Miranda
CrossFit: 6:30 PM
1 x 2 @ 135 lbs
3
Mike
Hinckley jr
CrossFit: 5:30 PM
1 x 2 @ 125 lbs
4
Dan
Murphy
CrossFit: 7:30 AM
1 x 2 @ 115 lbs
4
Ryan
Martin
CrossFit: 6:30 PM
1 x 2 @ 115 lbs
5
Jonathan
Kinsella
CrossFit: 3:30 PM
1 x 2 @ 105 lbs
6
Dan
Patenaude
CrossFit: 7:30 AM
1 x 2 @ 75 lbs
6
Taylor
Lindley
CrossFit: 3:30 PM
1 x 2 @ 75 lbs
Female Clients
1
Jana
Turner
CrossFit: 5:30 PM
1 x 2 @ 95 lbs
1
Samantha
Finerty
CrossFit: 3:30 PM
1 x 2 @ 95 lbs
2
Maria
Jones
CrossFit: 7:30 AM
1 x 2 @ 60 lbs
3
Loretta
Peters
CrossFit: 7:30 AM
1 x 2 @ 55 lbs
3
Pina
Patel
CrossFit: 4:30 PM
1 x 2 @ 55 lbs
3
Tresa
Copeland
CrossFit: 5:30 PM
1 x 2 @ 55 lbs
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