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Components

3 Position power snatch

Metcon

Settings

Workout

Tuesday

Warm-up

2X
10 Pushups
:30 Chest stretch

Gymnastics

Metcon (No Measure)

3X
12 Single leg dead lift (6/6)
10 Muscle snatches
10 Dead bugs
10 Alive bugs
10 Glute ham raises

Weightlifting

Metcon (No Measure)

EMOM 10:
1) 3 Position power snatch
2) 5-7 Ring dips

3 Position power snatch (5X1)

Hip, knee, floor
*End complex with a snatch deadlift

Metcon

Metcon (Time)

5 Rounds for time of:
5 deadlifts 275/185
10 burpees

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Whiteboard:

Tuesday, August 07, 2018

Male Clients

1

Jared
Van Anne

6:00AM CrossFit

1 x 1 @ 175 lbs

Forgot Snatch Deadlift... sorry Hodge!!!

2

Anthony
Hodges

6:00AM CrossFit

2 x 1 @ 155 lbs

3

Brian
Justusson

5:00PM CrossFit

1 x 1 @ 130 lbs

35 Ring Dips

4

Brandon
Reid

5:00PM CrossFit

1 x 1 @ 125 lbs

Broken up, but within the minute

4

Grant
Beavers

6:00AM CrossFit

1 x 1 @ 125 lbs

5

Joshua
Funk

6:00AM CrossFit

1 x 1 @ 115 lbs

6

Jonathan
Dillow

5:00PM CrossFit

1 x 1 @ 105 lbs

7

Sam
Steffen

6:00AM CrossFit

4 x 1 @ 85 lbs

8

Andrew
Komoroski

6:00AM CrossFit

1 x 1 @ 65 lbs

9

Nate
Ward

5:00PM CrossFit

5 x 1 @ 45 lbs

10

Eric
Priaulx

6:00AM CrossFit

5 x 1 @ 0 lbs

145

Female Clients

1

Lauren
Muehling

5:00AM CrossFit

1 x 1 @ 80 lbs

NO GOLD STAR FOR YOU

2

Stacy
Swiney

5:00AM CrossFit

2 x 1 @ 75 lbs

2

Allison
Justusson

5:00PM CrossFit

1 x 1 @ 75 lbs

Start at 60# next time

3

Joanna
Beatrice

5:00AM CrossFit

2 x 1 @ 40 lbs

4

Becky
Weinstein

6:00AM CrossFit

3 x 1 @ 35 lbs

4

Jennifer
Yang

12:00PM CrossFit

1 x 1 @ 35 lbs