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Components

3 Position Squat Snatch

Power Snatch + Squat ...

Back Squat

Metcon

Pausing Snatch Pulls

Settings

Workout

MONDAY 8.6.18

WU:

500M Row
Foam Roll
Coaches Choice

1: 3 Position Squat Snatch (5X1)

Hi-Hang
Hang
Ground

5 Sets @ 65%

2: Power Snatch + Squat Snatch (1 Complex On the 1:30 x 7 Sets)

Performed @ 75%

3: Back Squat (CUSTOM)

Back Squat

6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

All Sets completed On the 2:00
* Log 2 @ 84%

MC: Metcon (Time)

4 Rounds For Time:
40 Air Squats
30 Sit-ups
20/15 Calorie Row or Bike

EC: Pausing Snatch Pulls (5X2)

EXTRA CREDIT
5 Sets of 2 at 90%
Pause 2 Seconds at Knee Level

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

Whiteboard:

Monday, August 06, 2018

Male Clients

1

Axel
Foley

9:30 AM CrossFit

5 x 1 @ 135 lbs

1

Juan
Baltierra

6:30 PM CrossFit

5 x 1 @ 135 lbs

1

Walter
Daumler

4:30 PM CrossFit

5 x 1 @ 135 lbs

2

Chris
Benedict

5:30 PM CrossFit

5 x 1 @ 125 lbs

3

Josh
Randels

5:30 PM CrossFit

5 x 1 @ 115 lbs

4

Joe
Espinoza

5:30 PM CrossFit

5 x 1 @ 95 lbs

4

Michael
Coradini

6:00 AM CrossFit

5 x 1 @ 95 lbs

5

David
Nelson

6:00 AM CrossFit

5 x 1 @ 75 lbs

5

Marc
Nelson

6:00 AM CrossFit

5 x 1 @ 75 lbs

6

Lou
Ashcraft

9:30 AM CrossFit

5 x 1 @ 45 lbs

Female Clients

1

Bria
Lee

4:30 PM CrossFit

5 x 1 @ 115 lbs

2

Erin
Bonthron

5:30 PM CrossFit

5 x 1 @ 100 lbs

3

tamara
rinehart

5:30 PM CrossFit

5 x 1 @ 65 lbs

4

Ellie
Carter

6:00 AM CrossFit

5 x 1 @ 55 lbs

4

Jenna
Daley

12:00 PM CrossFit

5 x 1 @ 55 lbs

post WOD

4

Melissa
Wood

6:30 PM CrossFit

5 x 1 @ 55 lbs

4

Pilar
Perez

9:30 AM CrossFit

5 x 1 @ 55 lbs

4

Sheri
Churchill

9:30 AM CrossFit

5 x 1 @ 55 lbs

4

Stephanie
Marnocha

6:00 AM CrossFit

5 x 1 @ 55 lbs

5

Carolyn
Schwab

6:30 PM CrossFit

5 x 1 @ 50 lbs

6

Alysia
Ramos

6:30 PM CrossFit

5 x 1 @ 45 lbs

7

Carey
Abraham

6:30 PM CrossFit

5 x 1 @ 35 lbs