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Components

Back Squat

Metcon

Settings

Workout

1.21.20

Warm Up
300m Jog
20 KB Squats
300m Jog

Back Squat ( Every 2min x 6, 4 Back Squats @ 80%)

back squat

Metcon (Time)

For Time(20min CAP)
100 Dubs or 150 Single Buy in

15-12-9-6-3
Hang Power Snatch
KB Step ups Per Leg(1KB)

Then 100 Dubs or 150 Singles Cash out

Tailor this Grind so you need to break up the Power snatches in 2 sets per round(not the round of 6 or 3s) All step ups should be unbroken and with a heavy KB

Cool Down
Coach led stretches

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Whiteboard:

Tuesday, January 21, 2020

Male Clients

1

Dylan
Placher

5:30 pm CrossFit

6 x 4 @ 292 lbs

2

Herbert
Segura

8:00 am CrossFit

6 x 4 @ 285 lbs

3

Costa
Poulias

8:00 am CrossFit

6 x 4 @ 225 lbs

4

Andy
Hengstebeck

11:45 AM CrossFit

6 x 4 @ 205 lbs

4

Matthew
Slaughter

4:30 pm CrossFit

6 x 4 @ 205 lbs

5

Kevin
Potter

4:30 pm CrossFit

6 x 4 @ 195 lbs

6

Troy
LyTell

5:30 pm CrossFit

6 x 4 @ 160 lbs

7

Jay
Parenteau

8:00 am CrossFit

6 x 4 @ 145 lbs

8

Ken
Saksa

5:30 pm CrossFit

1 x 4 @ 275 lbs

Female Clients

1

Kelly
Stakely

8:00 am CrossFit

6 x 4 @ 165 lbs

1

Stephanie
McCarthy

11:45 AM CrossFit

6 x 4 @ 165 lbs

2

Katie
Cook

6:00 am CrossFit

6 x 4 @ 155 lbs

3

Brittany
Whaley

6:00 am CrossFit

6 x 4 @ 135 lbs

3

Terri
Thomas

5:30 pm CrossFit

6 x 4 @ 135 lbs

4

Laura
Paradiso

6:00 am CrossFit

6 x 4 @ 125 lbs

5

MC
Heller

4:30 pm CrossFit

6 x 4 @ 115 lbs

6

Marilyn
Stein

8:00 am CrossFit

6 x 4 @ 90 lbs

7

Judy
DaRocha

6:00 am CrossFit

6 x 4 @ 85 lbs