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Components

Snatch

Overhead Squat

Metcon

Settings

Workout

CF - 1/10/22

A:

3 rds
5 Burpees
10 pass throughs
5 Snatch grip push press
3 Snatch Balance
3 OHS
3 Power Snatch

B: Snatch (4 attempts at a heavy snatch for the day)

Snatch

3x 2 power snatch @75-85% (singles)
Then
Build to a heavy single (power or squat) in 4 attempts over

C: Overhead Squat (3x5 @80-85% of HEAVY SNATCH SINGLE; rest as needed)

Overhead Squat

D: Metcon (AMRAP - Rounds and Reps)

14 min amrap:
8 ohs 95/65
12 ttb
50 DU

E: Metcon (No Measure)

Bonus Fitness / Strength

3 sets:
20 straight leg seated banded tibialis raise (pull toe to shin )
1:00 seiza stretch
20 banded hammie curl or 10 GHR if tolerable

Seiza stretch
https://youtu.be/3niSeSHNE78

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

Whiteboard:

Monday, January 10, 2022

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

1 x 1 @ 230 lbs

2

Tanner
Yancy

6:00 PM CrossFit

1 x 1 @ 185 lbs

Power

2

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 185 lbs

3

Brady
Killion

11:30 AM CrossFit

1 x 1 @ 175 lbs

3

Jason
Deloney

6:00 PM CrossFit

1 x 1 @ 175 lbs

4

Gavin
Reid

4:00 PM CrossFit

1 x 1 @ 165 lbs

5

Aaron
Yost

6:00 PM CrossFit

1 x 1 @ 155 lbs

5

Justin
Schot

11:30 AM CrossFit

1 x 1 @ 155 lbs

5

Luke
Frauhiger

5:00 PM CrossFit

1 x 1 @ 155 lbs

6

David
Kan

6:00 PM CrossFit

1 x 1 @ 145 lbs

failed #155 (4 attempts)

7

Ben
Hanback

11:30 AM CrossFit

1 x 1 @ 140 lbs

Barely

8

Jordan
Leffel

5:00 PM CrossFit

1 x 1 @ 105 lbs

Female Clients

1

Martha
Quigley

5:00 AM CrossFit

1 x 1 @ 155 lbs

2

Rebecca
1

11:30 AM CrossFit

1 x 1 @ 135 lbs

3

Christina
Chandler

6:00 AM CrossFit

1 x 1 @ 130 lbs

4

Courtney
Everetts

6:00 AM CrossFit

1 x 1 @ 125 lbs

4

Laura Lynn
Williams

4:00 PM CrossFit

1 x 1 @ 125 lbs

5

Colette
SavageJones

5:00 AM CrossFit

1 x 1 @ 120 lbs

6

Lauren
Gardner

6:00 AM CrossFit

1 x 1 @ 110 lbs

Failed 115# twice

7

Brittany
Hanback

11:30 AM CrossFit

1 x 1 @ 105 lbs

7

Jessica
Dodd

5:00 PM CrossFit

1 x 1 @ 105 lbs

8

Amy
Rahn

4:00 PM CrossFit

1 x 1 @ 95 lbs

8

Private

6:00 PM CrossFit

1 x 1 @ 95 lbs

9

Susan
Abell

6:00 PM CrossFit

1 x 1 @ 90 lbs

Power

9

Tori
Tesmer

5:00 AM CrossFit

1 x 1 @ 90 lbs

10

Taylor
Marie Reid

4:00 PM CrossFit

2 x 1 @ 80 lbs

Squat

10

Sage
West

11:30 AM CrossFit

1 x 1 @ 80 lbs

85 so close!

11

Private

6:00 PM CrossFit

1 x 1 @ 75 lbs

11

Sheena
Dignean

7:00am CrossFit

1 x 1 @ 75 lbs

11

Viviana
Gutierrez

6:00 AM CrossFit

1 x 1 @ 75 lbs

Failed @ 80lbs

12

Audrey
Mitchell

4:00 PM CrossFit

1 x 1 @ 70 lbs

13

Allison
Prince

6:00 PM CrossFit

1 x 1 @ 65 lbs

13

Lindsey
Garner

6:00 AM CrossFit

1 x 1 @ 65 lbs

14

Nicole
Rieman

6:00 AM CrossFit

1 x 1 @ 50 lbs

35-45-50 lbs