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Components

High-Hang Snatch

Metcon

Settings

Workout

Monday

Stop waiting for a light at the end of the tunnel. Light that tunnel up yourself!

Warm-up

15 mins

Weightlifting

20 mins

E2MOM for 3 sets
Snatch Push Press + OHS
*Build over the 3 sets
*From the rack

Right into…

E2MOM for 4 sets
High Hang Snatch x 3
*Start at 50% of 1RM

High-Hang Snatch (3, 3, 3, 3)

High-Hang Snatch

Metcon

Metcon (Time)

800m Run
30 Thrusters (95/65)
30 T2B
15 Strict Pull-ups
800m Run

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

Whiteboard:

Monday, July 17, 2017

Male Clients

1

Jake
Jerles

7:00 PM CrossFit

1 x 3 @ 205 lbs

165, 185, 195

2

Robert
Herford

6:00 PM CrossFit

1 x 3 @ 185 lbs

3

Samuel
Fitzgerald

6:00 PM CrossFit

1 x 3 @ 160 lbs

4

Jose
Aguayo

5:00 PM CrossFit

1 x 3 @ 135 lbs

4

Kason
Davis

6:00 PM CrossFit

1 x 3 @ 135 lbs

5

Jason
Cansler

6:00 PM CrossFit

1 x 3 @ 115 lbs

snatch push 145

5

Jason
Fish

5:00 PM CrossFit

1 x 3 @ 115 lbs

6

Mike
Noll

11:00 AM CrossFit

1 x 3 @ 110 lbs

7

Steve
Schuler

5:00 PM CrossFit

1 x 3 @ 105 lbs

8

Jarrod
Steck

9:00 AM CrossFit

1 x 3 @ 100 lbs

failed on 4th set at 110

9

Dan
Carley

5:00 AM CrossFit

1 x 3 @ 95 lbs

9

Kevin
Thomas

5:00 AM CrossFit

1 x 3 @ 95 lbs

10

Mark
Darvill

5:00 AM CrossFit

1 x 3 @ 85 lbs

10

Mike
Morelli

5:00 AM CrossFit

1 x 3 @ 85 lbs

11

Private

6:00 PM CrossFit

1 x 3 @ 65 lbs

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

1 x 3 @ 90 lbs

2

Ellen
Fukuzawa

5:00 AM CrossFit

1 x 3 @ 85 lbs

3

Michelle
Shuck

11:00 AM CrossFit

1 x 3 @ 80 lbs

4

Lori
Turney

9:00 AM CrossFit

1 x 3 @ 75 lbs

5

Michelle
Perno

6:00 AM CrossFit

1 x 3 @ 70 lbs

6

Ivette
Morales

9:00 AM CrossFit

1 x 3 @ 65 lbs

6

Seirra
Dawson

5:00 PM CrossFit

1 x 3 @ 65 lbs

6

Shannon
Davis

5:00 PM CrossFit

1 x 3 @ 65 lbs

Power; 105lb pp/ ohs

7

Caitlin
Woodrow

7:00 PM CrossFit

1 x 3 @ 60 lbs

7

Jasmine
Nivens

11:00 AM CrossFit

1 x 3 @ 60 lbs

8

Alyssa
Carlson

5:00 AM CrossFit

1 x 3 @ 55 lbs

9

Nikki
Kirsch

5:00 PM CrossFit

1 x 3 @ 50 lbs

9

Page
Hannon

6:00 AM CrossFit

1 x 3 @ 50 lbs

10

Amber
Doyle

5:00 AM CrossFit

1 x 3 @ 45 lbs

10

Kelsey
Hight

5:00 PM CrossFit

1 x 3 @ 45 lbs

10

Laura
Sandy

5:00 PM CrossFit

1 x 3 @ 45 lbs

11

Laura
Yakamna

6:00 PM CrossFit

1 x 3 @ 40 lbs

12

Ann Marie
Hubbard

5:00 AM CrossFit

1 x 3 @ 35 lbs

Kept light due to shoulder