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Components

Snatch

Metcon

Metcon

Settings

Workout

Monday

Weightlifting

A: Snatch (EMOM x 10 minutes)

climbing or across

Metcon

B: Metcon (Time)

Rx =
10 rounds for time:
5 power snatch (95/65)
5 pull-ups

Rx+ =
10 rounds for time:
5 power snatch (135/95)
5 bar muscle ups

Rx may sub in 2/1 bar muscle ups for pull-ups

Extra

C: Metcon (3 Rounds for calories)

Rx =
3 rounds of:
3 Mins ON/ 2 Mins OFF
Calories

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

Whiteboard:

Monday, January 31, 2022

Male Clients

1

Chris
Pearson

Open Gym

1 x 1 @ 225 lbs

2

Anthony
Vorachak

Open Gym

1 x 1 @ 205 lbs

3

Jake
Adams

CrossFit: 12:00 PM

1 x 1 @ 200 lbs

4

Hunter
Brayton

CrossFit: 5:00 AM

1 x 1 @ 190 lbs

5

Andy
Kaestle

CrossFit: 5:00 AM

1 x 1 @ 185 lbs

5

Josh
Patch

Open Gym

1 x 1 @ 185 lbs

Across, 12min with two fails

6

Isaac
Cleveland

Open Gym

4 x 1 @ 175 lbs

7

Private

CrossFit: 5:00 AM

1 x 1 @ 165 lbs

8

Jesse
Cook

Open Gym

1 x 1 @ 160 lbs

9

Adam
Cole

CrossFit: 12:00 PM

1 x 1 @ 155 lbs

9

Johndavid
Storn

CrossFit: 12:00 PM

1 x 1 @ 155 lbs

10

Private

CrossFit: 4:30 PM

1 x 1 @ 140 lbs

11

BJ
Marsh

CrossFit: 5:00 AM

1 x 1 @ 135 lbs

12

Stowe
Beam

Open Gym

1 x 1 @ 125 lbs

Climbing, squat snatch: 65/75/85/95/95/105/105/115/115/125

13

Ben
Kulp

CrossFit: 6:00 AM

1 x 1 @ 115 lbs

14

John
Mullen

CrossFit: 5:00 AM

2 x 1 @ 105 lbs

Female Clients

1

Alaina
Savage

Open Gym

10 x 1 @ 125 lbs

1

Anna
Marsh

CrossFit: 4:30 PM

1 x 1 @ 125 lbs

failed 135 but soooo close

2

Taylor
Turner

CrossFit: 5:30 PM

1 x 1 @ 115 lbs

3

Gillian
Sowden

CrossFit: 5:00 AM

3 x 1 @ 98 lbs

4

Irma
Vlasac

CrossFit: 6:00 AM

1 x 1 @ 95 lbs

5

Laura
Pickrell

CrossFit: 6:00 AM

1 x 1 @ 93 lbs

6

KRYSTAL
SEWELL

CrossFit: 6:00 AM

1 x 1 @ 88 lbs

7

marjie
bish

Open Gym

10 x 1 @ 70 lbs