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Components

Metcon

Back Squat

Metcon

Settings

Workout

CF - 9/28/20

A:

10 cal bike max effort
rest :30
then
3 rds
5 barbell deadlifts
5 barbell cleans
5 barbell pushpress

B: Metcon (Time)

Heavyish isagrace
For time:
15 power snatch 155/105
15 clean and jerks 185/135

C: Back Squat (Build to a heavy 3 for day then 2x6 at 80%)

Back Squat

D: Metcon (AMRAP - Rounds)

every 4 min x 3 sets (12:00)
15 bfb
20/15 cal assault bike

completed rd is 1. If you complete 3 rds your score is 3

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

Whiteboard:

Monday, September 28, 2020

Male Clients

1

Morgan
Lyons

6:00 AM CrossFit

4:24

2

Brandon
Zajac

4:00 PM CrossFit

4:38

3

JD
Mason

6:00 PM CrossFit

4:57

4

Tyler
Parker

5:00 AM CrossFit

8:29

5

Wade
Kilgore

11:30 AM CrossFit

3:33

135/155

6

Greg
Duvall

6:00 AM CrossFit

4:50

95; 115

7

Henry (Nick)
Nickells

6:00 PM CrossFit

5:06

135/155

8

Ben
Hanback

12:30 PM CrossFit

5:22

115 Snatch 135 C&J

9

Tom
Daniel

6:00 AM CrossFit

6:23

115 pwr snatch 135 c&j

10

Kevin
Kraft

12:30 PM CrossFit

6:38

#115, #155

11

Allen
Burgess

5:00 PM CrossFit

6:45

Female Clients

1

Laura Lynn
Williams

12:30 PM CrossFit

6:01

2

Flor
Jalikis

5:00 AM CrossFit

3:39

Kneeling snatches (55#) and kneeking C&J 65#

3

Lauren
McKnight

6:00 AM CrossFit

4:10

55lb snatch 85lb c&j... went lighter on the snatch to make sure I...

4

Laura
Kim

4:00 PM CrossFit

4:22

75, 105

5

Hadley
Davenport

11:30 AM CrossFit

4:24

75# snatch, 85# c&j - should have done more

6

Suzette
Panton

11:30 AM CrossFit

4:28

60# snatch 80# clean and jerk

7

Amy
Rahn

4:00 PM CrossFit

4:36

75, 105

8

Shannon
Lyczkowski

6:00 PM CrossFit

5:50

Snatch 55lbs, clean and jerk 65 lbs

9

Jordan
Wylie

6:00 AM CrossFit

6:03

#105 for both

10

Holly
Flatt

6:00 PM CrossFit

6:09

55 each

11

Kristen
Kerby Graves

6:00 AM CrossFit

6:55

#70 #85

12

Sage
West

11:30 AM CrossFit

1:06:50

65;75