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Components

Squat Snatch

Squat Snatch

Back Squat

Metcon

Settings

Workout

CF - 11/30/20

A:

Alt emom x 8
:30 max cal ski
:30 max cal assault bike

then

10 pass throughs, 10 around the worlds
3 barbell snatch balance
3 OHS
3 hang power snatch
(12 min total)

B1: Squat Snatch (3x2 @75-85%; rest as needed )

Squat Snatch

B2: Squat Snatch (2 singles at 88%+)

Squat Snatch

C: Back Squat (3x6 @ 70-75%; rest 2:00)

Back Squat

if there is time (use your judgement)

D: Metcon (AMRAP - Rounds)

every :90 x 10 sets:
15 wall ball 20/14
15 cal row
*if this is not achievable cut 1 rep per movement until its achievable for all 10 sets

Score is rds completed (Max 10)
(15:00)

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

Whiteboard:

Monday, November 30, 2020

Male Clients

1

JD
Mason

5:00 PM CrossFit

3 x 2 @ 155 lbs

1

Tyler
Parker

5:00 PM CrossFit

3 x 2 @ 155 lbs

2

Geoff
Cottrill

6:00 AM CrossFit

3 x 2 @ 150 lbs

3

Jeremy
Hutzel

5:00 PM CrossFit

3 x 2 @ 135 lbs

4

_Stuart
Chandler

5:00 PM CrossFit

3 x 2 @ 125 lbs

5

Ben
Hanback

12:30 PM CrossFit

3 x 2 @ 120 lbs

6

David
Kan

6:00 PM CrossFit

3 x 2 @ 115 lbs

6

Luke
Wylie

7:00am CrossFit

3 x 2 @ 115 lbs

6

Tanner
Yancy

11:30 AM CrossFit

3 x 2 @ 115 lbs

7

Chris
Beavers

12:30 PM CrossFit

3 x 2 @ 110 lbs

8

Alan
Hutcheson

11:30 AM CrossFit

3 x 2 @ 105 lbs

8

Andrew
Belcher

6:00 AM CrossFit

3 x 2 @ 105 lbs

8

Chris
Walters

11:30 AM CrossFit

3 x 2 @ 105 lbs

8

Private

5:00 AM CrossFit

3 x 2 @ 105 lbs

9

Tom
Daniel

4:00 PM CrossFit

3 x 2 @ 95 lbs

10

Chris
Weber

6:00 PM CrossFit

3 x 2 @ 85 lbs

11

Robert
Carpenter

7:00am CrossFit

3 x 2 @ 75 lbs

Female Clients

1

Christina
Chandler

6:00 PM CrossFit

3 x 2 @ 105 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

3 x 2 @ 100 lbs

3

Debra
Stabler

4:00 PM CrossFit

3 x 2 @ 95 lbs

3

Jordan
Wylie

4:00 PM CrossFit

3 x 2 @ 95 lbs

4

Jessica
Dodd

5:00 PM CrossFit

3 x 2 @ 85 lbs

4

Lauren
McKnight

6:00 AM CrossFit

3 x 2 @ 85 lbs

4

Leah
Miller.

5:00 AM CrossFit

3 x 2 @ 85 lbs

5

Susie
Bilbro

6:00 AM CrossFit

3 x 2 @ 65 lbs

6

Sage
West

11:30 AM CrossFit

3 x 2 @ 55 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 2 @ 55 lbs

7

Catherine
Yancy

5:00 PM CrossFit

3 x 2 @ 45 lbs