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Components

Squat Snatch

Front Squat

Metcon

Settings

Workout

CF - 2/2/22

A:

4 way shoulder stretch w/ bands :30 each
10 pvc pass thoughs
10 around the worlds
w/ barbell
3 snatch balance
3 hang power snatch
3 OHS
:20 OH squat hold

B: Squat Snatch (3 x 2 @ 80%; rest 1:30 3 x 1 @ 85%; rest 1:30)

C: Front Squat (3x 3 @ 84% )

D: Metcon (Time)

GPP
5 rounds For time:
15/12 cal row
15 deads 135/95
15 hspu (with abmat or seated db strict press)

Competitor
5 rounds For time:
15/12 cal row
15 deads 225/155
15 hspu

E: Metcon (No Measure)

Accessory / skill

alt emom x8
:30 amrap rope climb
:45 amrap GHDSU

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

Whiteboard:

Wednesday, February 02, 2022

Male Clients

1

Tyler
Parker

4:00 PM CrossFit

3 x 1 @ 195 lbs

2

Jefferson
Adcock

11:30 AM CrossFit

3 x 1 @ 165 lbs

3

Brady
Killion

11:30 AM CrossFit

3 x 1 @ 145 lbs

3

Tanner
Yancy

6:00 PM CrossFit

3 x 1 @ 145 lbs

4

David
Olsen

6:00 AM CrossFit

3 x 1 @ 135 lbs

4

Luke
Wylie

5:00 PM CrossFit

3 x 1 @ 135 lbs

5

Ben
Hanback

11:30 AM CrossFit

3 x 2 @ 125 lbs

5

Chris
Beavers

6:00 AM CrossFit

3 x 1 @ 125 lbs

6

cole
becker

4:00 PM CrossFit

3 x 1 @ 115 lbs

115 & 135 for singles

6

Jordan
Leffel

5:00 PM CrossFit

3 x 1 @ 115 lbs

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

3 x 1 @ 125 lbs

2

Becca
Esborg

5:00 PM CrossFit

3 x 1 @ 115 lbs

2

Lauren
Gardner

11:30 AM CrossFit

3 x 1 @ 115 lbs

3

Colette
SavageJones

5:00 AM CrossFit

3 x 1 @ 105 lbs

4

Morgan
Webb

5:00 PM CrossFit

3 x 1 @ 85 lbs

4

Taylor Marie
Reid

4:00 PM CrossFit

3 x 1 @ 85 lbs

5

Amy
Rahn

11:30 AM CrossFit

3 x 1 @ 80 lbs

6

Kristen
Kerby Graves

5:00 AM CrossFit

3 x 1 @ 75 lbs

Squat #65-75

6

Susie
Bilbro

6:00 AM CrossFit

3 x 1 @ 75 lbs

6

Tori
Tesmer

5:00 AM CrossFit

3 x 1 @ 75 lbs

7

Audrey
Mitchell

4:00 PM CrossFit

3 x 1 @ 70 lbs

7

Private

6:00 PM CrossFit

3 x 1 @ 70 lbs

8

Catherine
Yancy

5:00 PM CrossFit

3 x 1 @ 65 lbs

8

Tori
Lyczkowski

7:00am CrossFit

3 x 1 @ 65 lbs

One rep at 70lbs the rest at 65

9

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 1 @ 55 lbs

9

Susan
Abell

5:00 PM CrossFit

3 x 1 @ 55 lbs

10

Nicole
Rieman

6:00 AM CrossFit

3 x 1 @ 50 lbs

40-45-50 lb