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Components

Metcon

Front Squat

Settings

Workout

Chloe Kim

Warm-up

2:00 Cardio

then...

2 Rounds:
10 Red Band Pullaparts
10 PVC Muscle Snatch
10 PVC OH Squat

then...

Build to Snatch Weight #2

Metcon

Metcon (3 Rounds for reps)

Every 4:00 for 3 Rounds:
21/15 Calorie Bike
15 Pullups
*Max Reps Squat Snatch in remaining time

**Snatch weights:
Round 1-(95/65)
Round 2-(115/80)
Round 3-(135/95)

Rx+:
C2B Pullups
Squat Snatch Weights:
Round 1-(135/95)
Round 2-(155/105)
Round 3-(185/125)

Weightlifting

Front Squat (7 x 3 @ 83%)

Front Squat

3 Front Squats x 7 sets @ 83% of 1RM Front Squat

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

Whiteboard:

Friday, February 11, 2022

Male Clients

1

Luke
Lister

CrossFit: 5:15 AM

15 Total Reps

2

Brad
Robert

CrossFit: 6:15 AM

11 Total Reps

Rx+ weight. PUs 8/7. 185 overhead once after time

2

Jerry
Sipe

CrossFit: 6:15 AM

11 Total Reps

3

Chuck
Lambertz

CrossFit: 6:15 AM

25 Total Reps

75/95/115, rr

3

Grant
Garst

CrossFit: 5:15 AM

25 Total Reps

rd 3 115lb

4

Allan
Jackson

CrossFit: 5:15 PM

16 Total Reps

5

Joshua
Meyer

CrossFit: 6:15 AM

15 Total Reps

75/95/115, RR

5

Shelby
Giersch

CrossFit: 6:15 AM

15 Total Reps

6

PJ
Kearn

CrossFit: 6:15 PM

12 Total Reps

75/95/115

7

James
Coash

CrossFit: 6:15 AM

9 Total Reps

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

29 Total Reps

65/85/95

2

Shaelin
Giersch

CrossFit: 6:15 AM

34 Total Reps

3

Mallory
Robert

CrossFit: 5:15 AM

23 Total Reps

65# power across

4

Laura
Krier

CrossFit: 5:15 PM

19 Total Reps

rr's,#80sqsn

5

Megan
Katt

CrossFit: 5:15 PM

18 Total Reps

45-55-65 squat snatch

6

Jolene
Pfeil

CrossFit: 5:15 PM

17 Total Reps

ppl, grn, blk, 45#...yuck!

7

Amber
Lambertz

CrossFit: 5:15 AM

16 Total Reps

65.75.85

8

Renata
Knox

CrossFit: 6:15 AM

15 Total Reps

9

Leah
Loring

CrossFit: 5:15 PM

14 Total Reps

65, 75, 85

10

Anna
Jackson

CrossFit: 5:15 AM

11 Total Reps

#15 bar.

11

Candace
Lister

CrossFit: 5:15 AM

9 Total Reps

65,75,85

12

Private

CrossFit: 6:15 PM

6 Total Reps

12

Kacey
Roe

CrossFit: 5:15 AM

6 Total Reps

pull ups, 45, 50