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Components

Snatch Complex

Metcon

Metcon

Settings

Workout

CF - 11/2/20

A:

250m row
then :30 x 4 way shoulder stretch each
then
10 pass throughs
10 around the worlds
then
1 rd
5 snatch pulls
5 snatch high pulls
5 Muscle snatch
5 OHS
5 Hang Sq. snatch

B: Snatch Complex (EMOM 10 - 1 complex)

3x3 power snatch + 2 squat snatch @ 70-75% of power snatch
rest 2:00

C: Metcon (Weight)

2x20 DB box step overs; rest :90 (2 DB's)

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
8 power clean 155#/105
8 ttb
4 strict hspu

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

Whiteboard:

Monday, November 02, 2020

Male Clients

1

Brandon
Zajac

4:00 PM CrossFit

10 x 1 @ 185 lbs

2

Morgan
Lyons

6:00 AM CrossFit

10 x 1 @ 165 lbs

3

Tyler
Parker

5:00 AM CrossFit

10 x 1 @ 135 lbs

4

Ben
Hanback

11:30 AM CrossFit

10 x 1 @ 120 lbs

1 Hang Snatch - 1 Power Snatch

4

Flynt
Foster

7:00am CrossFit

10 x 1 @ 120 lbs

4

Jeremy
Hutzel

4:00 PM CrossFit

10 x 1 @ 120 lbs

120*5,125*3,130*2

5

Private

5:00 AM CrossFit

10 x 1 @ 115 lbs

5

Kevin
Kraft

4:00 PM CrossFit

10 x 1 @ 115 lbs

5

Luke
Wylie

11:30 AM CrossFit

10 x 1 @ 115 lbs

6

David
Kan

6:00 PM CrossFit

10 x 1 @ 105 lbs

6

Tanner
Yancy

6:00 PM CrossFit

10 x 1 @ 105 lbs

95; 105

7

Chad
Scruggs

4:00 PM CrossFit

10 x 1 @ 95 lbs

7

Tom
Daniel

6:00 AM CrossFit

10 x 1 @ 95 lbs

8

Andrew
Belcher

6:00 AM CrossFit

10 x 1 @ 85 lbs

8

Chris
Beavers

6:00 AM CrossFit

10 x 1 @ 85 lbs

9

Peter
Candelaria

11:30 AM CrossFit

10 x 1 @ 75 lbs

Female Clients

1

brittanie
albright

5:00 PM CrossFit

10 x 1 @ 105 lbs

105,85,95 all over the place

2

Christina
Chandler

5:00 AM CrossFit

10 x 1 @ 100 lbs

3

Debra
Stabler

6:00 PM CrossFit

10 x 1 @ 95 lbs

4

Melanie
Velazquez

7:00am CrossFit

10 x 1 @ 85 lbs

4

Ryan
Elizabeth ...

4:00 PM CrossFit

10 x 1 @ 85 lbs

5

Jessica
Dodd

5:00 PM CrossFit

10 x 1 @ 80 lbs

6

Amy
Rahn

4:00 PM CrossFit

10 x 1 @ 75 lbs

6

Brittany
Hanback

11:30 AM CrossFit

10 x 1 @ 75 lbs

6

Destinee
Johnson

7:00am CrossFit

10 x 1 @ 75 lbs

6

Lauren
McKnight

5:00 AM CrossFit

10 x 1 @ 75 lbs

6

Leah
Miller.

5:00 AM CrossFit

10 x 1 @ 75 lbs

7

Kristen
Kerby Graves

6:00 AM CrossFit

10 x 1 @ 65 lbs

7

Morgan
Webb

6:00 PM CrossFit

10 x 1 @ 65 lbs

7

Susie
Bilbro

6:00 AM CrossFit

10 x 1 @ 65 lbs

8

Pamela
Do

7:00am CrossFit

10 x 1 @ 55 lbs

8

Sage
West

11:30 AM CrossFit

10 x 1 @ 55 lbs

9

Catherine
Yancy

6:00 PM CrossFit

10 x 1 @ 45 lbs

Squats got me doing low weight :(