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Components

Power Snatch

Back Squat

Metcon

Settings

Workout

CF - 4/12/21

A:

2 sets
1:00 bike
15 air squat
:30 couch stretch e/ side

B: Power Snatch (emom 8 - 1 power snatch,building to heavy)

Power Snatch

C: Back Squat (4x3 @ 90-92% of last weeks single; rest 2:00)

Back Squat

D: Metcon (Time)

GPP and Competitor
For time(with rest)
4 rounds for time:
8 hang power clean 75/55
8 lateral burpee over bar
Rest 1:00
5 rounds for time:
10 s2oh 75/55
30 DU
Rest 1:00
for time:
50 hang power snatch (75/55 )

16:00 cap

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

Whiteboard:

Monday, April 12, 2021

Male Clients

1

Alex
Adkins

7:00am CrossFit

8 x 1 @ 215 lbs

155-165-175-185-205x2-215x2

2

Brandon
Zajac

5:00 AM CrossFit

8 x 1 @ 205 lbs

3

Daniel
Esborg

4:00 PM CrossFit

8 x 1 @ 200 lbs

Final rep 200

4

Jason
Springer

5:00 PM CrossFit

8 x 1 @ 175 lbs

4

JD
Mason

4:00 PM CrossFit

8 x 1 @ 175 lbs

4

Jefferson
Adcock

11:30 AM CrossFit

8 x 1 @ 175 lbs

4

Wade
Kilgore

7:00am CrossFit

8 x 1 @ 175 lbs

5

Aaron
Yost

4:00 PM CrossFit

8 x 1 @ 155 lbs

It felt pretty good after a couple of attempts.

5

Andy
Wegman

7:00am CrossFit

8 x 1 @ 155 lbs

5

Burt
Powers

5:00 AM CrossFit

8 x 1 @ 155 lbs

5

Peter
Tiberio

5:00 PM CrossFit

8 x 1 @ 155 lbs

5

Tyler
Parker

5:00 AM CrossFit

8 x 1 @ 155 lbs

135x2, 155x2, 165x2, 175x2

6

David
Kan

6:00 PM CrossFit

8 x 1 @ 145 lbs

6

Matt
Blackburn

5:00 AM CrossFit

8 x 1 @ 145 lbs

115 x2, 135 x 5, 145

6

Ryan
Holman

5:00 PM CrossFit

8 x 1 @ 145 lbs

145x5, 155x3

7

Ben
Hanback

12:30 PM CrossFit

8 x 1 @ 140 lbs

7

Flynt
Foster

6:00 AM CrossFit

8 x 1 @ 140 lbs

8

Carl
Upton

5:00 PM CrossFit

8 x 1 @ 115 lbs

8

Tom
Daniel

6:00 AM CrossFit

8 x 1 @ 115 lbs

#95 + #105 + #115

9

Robert
Carpenter

7:00am CrossFit

8 x 1 @ 105 lbs

Female Clients

1

Colette
SavageJones

6:00 AM CrossFit

8 x 1 @ 115 lbs

85:95;100;105;110;115;110;

1

Debra
Stabler

6:00 PM CrossFit

8 x 1 @ 115 lbs

100-105x2-110x2-115x3

1

Jordan
Wylie

6:00 AM CrossFit

8 x 1 @ 115 lbs

2

Carly
Sawyer

4:00 PM CrossFit

8 x 1 @ 100 lbs

3

Christine
Smith

5:00 AM CrossFit

8 x 1 @ 90 lbs

3

Jessica
Dodd

11:30 AM CrossFit

8 x 1 @ 90 lbs

4

Destinee
Johnson

7:00am CrossFit

8 x 1 @ 85 lbs

4

Melanie
Velazquez

7:00am CrossFit

8 x 1 @ 85 lbs

😬I did the Metcon 1st.😬

4

Morgan
Webb

5:00 PM CrossFit

8 x 1 @ 85 lbs

5@85, 3@90

4

Ryan
Elizabeth ...

6:00 AM CrossFit

8 x 1 @ 85 lbs

5

Laura Lynn
Williams

11:30 AM CrossFit

8 x 3 @ 65 lbs

6

Catherine
Yancy

5:00 PM CrossFit

8 x 1 @ 60 lbs

7

Flor
Jalikis

5:00 AM CrossFit

6 x 1 @ 90 lbs

+ 2@ 85

7

Sage
West

11:30 AM CrossFit

4 x 1 @ 80 lbs

4@75;4@80

7

Tayler
Saunders

4:00 PM CrossFit

4 x 1 @ 90 lbs

Tried 94 twice and failed.

7

Suzette
Panton

7:00am CrossFit

2 x 1 @ 75 lbs

65-2, 70-4, 75-2