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Components

Back Squat

Power Snatch

Snatch Pull

Metcon

Settings

Workout

CF - 5/10/21

A:

AMRAP3
5 hip switches on each side
5 squats w/3-second hold at the bottom
5 reverse lunges on each leg

B: Back Squat (1x6 @ 75% 1x6 @78% 2x3 @82-85%)

Back Squat

Get in 20 empty barbell reps, then take 2-3 sets tops to get to your 75% back squat. 10-12 minute cap.

C: Power Snatch (@70-75% of power snatch; rest :90)

Power Snatch

E2MOM x 3
4 power snatch + 2 overhead squat @70-75% of power snatch
***drop bar as needed

If you are unable to complete an overhead squat at that weight, drop the weight to a number you're able to hit for 2 OHS. For many this movement is a limiter, this is a good opportunity to work on the technique and strength required for this movement. These all need to be GOOD reps, not "heavy" reps.

D: Snatch Pull (EMOM x 3 , 1.1 @90-95% )

E: Metcon (2 Rounds for calories)

2 sets:
1:00 max cal assult bike
rest 3:00 btw

With a 3:1 rest between these, push for 95% + effort on both of these 1-minute tests.

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

Whiteboard:

Monday, May 10, 2021

Male Clients

1

Geoff
Cottrill

5:00 AM CrossFit

2 x 3 @ 365 lbs

2

Tyler
Parker

4:00 PM CrossFit

2 x 3 @ 355 lbs

3

Alex
Adkins

5:00 AM CrossFit

2 x 3 @ 345 lbs

275-315, 2x345

3

Nate
Dodd

5:00 PM CrossFit

2 x 3 @ 345 lbs

4

Drew
Welch

5:00 AM CrossFit

2 x 3 @ 295 lbs

5

Luke
Frauhiger

6:00 PM CrossFit

2 x 3 @ 285 lbs

6

Andy
Wegman

7:00am CrossFit

2 x 3 @ 280 lbs

7

JD
Mason

5:00 PM CrossFit

2 x 3 @ 275 lbs

7

Peter
Tiberio

4:00 PM CrossFit

2 x 3 @ 275 lbs

8

Tanner
Yancy

6:00 PM CrossFit

2 x 3 @ 265 lbs

9

Brock
Warner

5:00 PM CrossFit

2 x 3 @ 245 lbs

9

Tom
Daniel

5:00 PM CrossFit

2 x 3 @ 245 lbs

1x3 @ 225 + 1 x 3 @ 245

10

Ben
Hanback

11:30 AM CrossFit

2 x 3 @ 240 lbs

11

Chad
Thompson

4:00 PM CrossFit

2 x 3 @ 225 lbs

11

Peter
Sines

7:00am CrossFit

2 x 3 @ 225 lbs

12

Chad
Oakley

5:00 PM CrossFit

2 x 3 @ 215 lbs

13

Derek
Fecteau

11:30 AM CrossFit

2 x 3 @ 195 lbs

14

Robert
Carpenter

7:00am CrossFit

2 x 3 @ 190 lbs

15

Toby
Cooper

11:30 AM CrossFit

2 x 3 @ 175 lbs

155,165

Female Clients

1

Colette
SavageJones

5:00 AM CrossFit

2 x 3 @ 215 lbs

2

brittanie
albright

5:00 PM CrossFit

2 x 3 @ 210 lbs

3

Flor
Jalikis

5:00 AM CrossFit

2 x 3 @ 195 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

2 x 3 @ 195 lbs

4

Rebecca
1

7:00am CrossFit

2 x 3 @ 185 lbs

4

Jordan
Wylie

6:00 AM CrossFit

2 x 3 @ 185 lbs

5

Brittany
Hanback

11:30 AM CrossFit

2 x 3 @ 175 lbs

5

Jessica
Dodd

5:00 PM CrossFit

2 x 3 @ 175 lbs

6

Suzette
Panton

6:00 AM CrossFit

2 x 3 @ 160 lbs

7

Allison
Prince

5:00 PM CrossFit

2 x 3 @ 155 lbs

6@130/6@135/3@145/3@155

7

Hadley
Davenport

11:30 AM CrossFit

2 x 3 @ 155 lbs

7

Laura
Kim

6:00 PM CrossFit

2 x 3 @ 155 lbs

6@135, 6@145

7

Sage
West

11:30 AM CrossFit

2 x 3 @ 155 lbs

8

Danielle
Frances

7:00am CrossFit

2 x 3 @ 150 lbs

9

Morgan
Webb

4:00 PM CrossFit

2 x 3 @ 140 lbs

9

Tayler
Saunders

4:00 PM CrossFit

2 x 3 @ 140 lbs

10

Viviana
Gutierrez

6:00 AM CrossFit

2 x 3 @ 135 lbs

11

Madi
Wheeler

7:00am CrossFit

2 x 3 @ 120 lbs

12

Catherine
Yancy

6:00 PM CrossFit

2 x 3 @ 85 lbs

13

Camille
Cline

11:30 AM CrossFit

1 x 3 @ 195 lbs

155x6, 175x6, 185x3

13

Destinee
Johnson

7:00am CrossFit

1 x 3 @ 155 lbs

ran out of time :(