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Components

Squat Snatch

Back Squat

Metcon

Settings

Workout

CF - 11/23/20

A:

Every :90 x 2 sets (alt ski and row each :90 window, 2 intervals per machine, 6 total minutes)
1st - 10/7 cal ski AFAP
2nd - 10/7 cal assault AFAP

B: Squat Snatch (2x 10 ub hang squat snatch 135/95# ; rest :90 btw )

Squat Snatch

C: Back Squat (2x2-3 @ 85-88%%; rest 2:00)

Back Squat

D: Metcon (3 Rounds for reps)

3 sets
AMRAP 3 (2:00 rest)
12 Double Db hang squat clean 50/35
12 bfb
24 DU

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

Whiteboard:

Monday, November 23, 2020

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

2 x 10 @ 135 lbs

2

Ben
Hanback

4:00 PM CrossFit

2 x 10 @ 120 lbs

Hang Snatch 6-4 6-4

3

Cory
Rexford

11:30 AM CrossFit

2 x 10 @ 95 lbs

3

Tom
Daniel

6:00 AM CrossFit

2 x 10 @ 95 lbs

4

Chris
Beavers

11:30 AM CrossFit

2 x 10 @ 85 lbs

5

Private

5:00 AM CrossFit

2 x 10 @ 75 lbs

6

Chris
Weber

6:00 PM CrossFit

2 x 10 @ 65 lbs

6

Francisco
Chacon

6:00 PM CrossFit

2 x 10 @ 65 lbs

6

Robert
Carpenter

7:00am CrossFit

2 x 10 @ 65 lbs

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

2 x 10 @ 85 lbs

2

Laura Lynn
Williams

12:30 PM CrossFit

2 x 10 @ 75 lbs

2

Lauren
McKnight

6:00 AM CrossFit

2 x 10 @ 75 lbs

3

Jessica
Dodd

5:00 PM CrossFit

2 x 10 @ 65 lbs

4

Destinee
Johnson

7:00am CrossFit

2 x 10 @ 60 lbs

5

Susie
Bilbro

4:00 PM CrossFit

2 x 10 @ 55 lbs

6

Flor
Jalikis

5:00 AM CrossFit

2 x 10 @ 45 lbs

6

Maggie
Edwards

6:00 PM CrossFit

2 x 10 @ 45 lbs