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Components
Snatch
Isabel
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Friday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday
A. CONDITIONING
Metcon (No Measure)
ON A 15:00 RUNNING CLOCK...
5:00 EZ Jog
into...
5:00 EZ Row
into...
5:00 EZ Bike
*Get a good sweat in. Pick a pace that you can sustain for all 15:00.
(No Measure)
B. 60:00 GPP
Warm-up
GENERAL WARM-UP (7:00)
2:00 on any monostructural piece (moderate!)
INTO…
2 SETS
10 PVC Passes (straight arms and controlled)
10 PVC Snatch Balance (to ½ Squat Power)
10 PVC Back Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!)
20 PVC Hops (jump from side to side)
Strength
Snatch (3RM)
Snatch
ON A 20:00 RUNNING CLOCK...
Build to 3RM Snatch*
*Power or Full, Athlete Choice
(Score is Load)
Workout
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
*Last seen 2018
C. STRENGTH / GYMNASTICS
Metcon (Weight)
EMOM x 15 MINUTES
3 Power Clean & Jerks*
Min 1,2,3 - 155/105
Min 4 - Rest
Min 5,6,7 - 185/135
Min 8 - Rest
Min 9,10,11 - 225/155
Min 12 - Rest
Min 13,14,15 - AHAP
*Athlete can choose to go unbroken or break-up the reps. Fast singles are fine.
(Score is Final Weight)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 21, 2020
Male Clients
Female Clients
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