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Components

Snatch Balance + OH Squat

Metcon

Settings

Workout

Disco Inferno

Warm-up

2 Sets:
1:00 Ski
5 Front Squat (empty bar)
5 Strict Press (empty bar)
10 Ring Rows
10 Pushup to Downward Dog

Weightlifting

Snatch Balance + OH Squat (2,1,1,1)

1 Snatch Balance + 1 Overhead Squat x 2 sets @65% of 1RM Snatch
1 Snatch Balance + 1 Overhead Squat + 1 x 1 sets @70% of 1RM
1 Snatch Balance + 1 Overhead Squat x 1 sets @75-80% of 1RM Snatch
1 Snatch Balance + 1 Overhead Squat x 1 sets @80-85% of 1RM Snatch

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 12:
12 Thrusters (95/65)
9 Chest-to-Bar Pullups
6 Bar Facing Burpees

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

Whiteboard:

Friday, February 18, 2022

Male Clients

1

Allan
Jackson

CrossFit: 5:15 PM

1 x 1 @ 165 lbs

2

Brad
Robert

CrossFit: 6:15 PM

1 x 1 @ 145 lbs

3

Justin
Ferrell

CrossFit: 5:15 AM

1 x 1 @ 125 lbs

3

Luke
Lister

CrossFit: 5:15 AM

1 x 1 @ 125 lbs

4

Chuck
Lambertz

CrossFit: 6:15 AM

1 x 1 @ 115 lbs

5

Joshua
Meyer

CrossFit: 6:15 AM

1 x 1 @ 110 lbs

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

1 x 1 @ 135 lbs

%cheater - felt good

2

Laura
Krier

CrossFit: 6:15 AM

1 x 2 @ 85 lbs

2

Candace
Lister

CrossFit: 5:15 AM

1 x 1 @ 85 lbs

2

Leah
Loring

CrossFit: 5:15 PM

1 x 1 @ 85 lbs

2

Monteene
Carter

Remote Athlete

1 x 1 @ 85 lbs

3

Private

CrossFit: 5:15 AM

1 x 1 @ 80 lbs

4

Jolene
Pfeil

CrossFit: 5:15 PM

1 x 1 @ 75 lbs

4

Megan
Katt

CrossFit: 5:15 PM

1 x 1 @ 75 lbs

5

Jenny
Bauer

CrossFit: 6:15 PM

1 x 1 @ 65 lbs

6

Kacey
Roe

CrossFit: 5:15 AM

1 x 1 @ 55 lbs

6

Renata
Knox

CrossFit: 6:15 AM

1 x 1 @ 55 lbs

7

Anna
Jackson

CrossFit: 5:15 PM

1 x 1 @ 45 lbs

8

Cynthia
Atwell

CrossFit: 5:15 AM

1 x 1 @ 35 lbs