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Components

Back Squat

Squat Clean

Metcon

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Workout

CF - 2/14/22

A:

6:00 AMRAP
0:20s pigeon stretch each leg
10 glute bridges
5 air squats at a 33X1 tempo
10 line hops

B: Back Squat (1x5 @ 80% 3x3 @85%)

C: Squat Clean (4x1.1 @ 75-80% of squat clean)

complete 2 singles for 4 sets

D: Metcon (AMRAP - Rounds and Reps)

GPP and Competitor:

14 amrap:
12 power snatch 75/55
24 du
9 ttb

Rest 3 min

Modifications:
Power snatch: lower weight(PC if injured)
Double unders: 2 x doubles(48)
TTB - Hanging knee raises, toes to rig

E: Metcon (No Measure)

GPP and Competitor

4 sets:
50’ single arm oh lunge 50/35; rest 1:00 ( switch @25’)
20 (10/10) UB single arm thruster 50/35 ; rest 3:00

1 DB for both

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

Whiteboard:

Monday, February 14, 2022

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

3 x 3 @ 415 lbs

3x3 @415, 1x5 @385

2

cole
becker

4:00 PM CrossFit

3 x 3 @ 365 lbs

3

Brandon
Zajac

4:00 PM CrossFit

3 x 3 @ 345 lbs

3

Tyler
Parker

5:00 AM CrossFit

3 x 3 @ 345 lbs

4

Nate
Dodd

5:00 PM CrossFit

3 x 3 @ 315 lbs

5

Brady
Killion

11:30 AM CrossFit

3 x 3 @ 305 lbs

6

J.R.
Graham

5:00 PM CrossFit

3 x 3 @ 275 lbs

7

Preston
Dial

6:00 AM CrossFit

3 x 3 @ 255 lbs

8

Brian
Quigley

11:30 AM CrossFit

3 x 3 @ 245 lbs

8

Chris
Williams

5:00 AM CrossFit

3 x 3 @ 245 lbs

9

_Sena
Agbeko

5:00 AM CrossFit

3 x 3 @ 235 lbs

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

3 x 3 @ 215 lbs

195, 215, 215

2

Colette
SavageJones

5:00 AM CrossFit

3 x 3 @ 210 lbs

3

Martha
Quigley

5:00 AM CrossFit

3 x 3 @ 205 lbs

4

Laura Lynn
Williams

4:00 PM CrossFit

3 x 3 @ 195 lbs

5

Jessica
Dodd

5:00 PM CrossFit

3 x 3 @ 175 lbs

5

Lauren
Gardner

7:00am CrossFit

3 x 3 @ 175 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 3 @ 165 lbs

7

Tori
Tesmer

5:00 PM CrossFit

3 x 3 @ 155 lbs

8

Kristen
Kerby Graves

7:00am CrossFit

3 x 3 @ 145 lbs

9

Taylor Marie
Reid

4:00 PM CrossFit

3 x 3 @ 140 lbs

10

Audrey
Mitchell

4:00 PM CrossFit

3 x 3 @ 135 lbs

10

Private

6:00 PM CrossFit

3 x 3 @ 135 lbs

10

Private

6:00 PM CrossFit

3 x 3 @ 135 lbs

10

Tori
Lyczkowski

6:00 AM CrossFit

3 x 3 @ 135 lbs

11

Allison
Prince

6:00 PM CrossFit

3 x 3 @ 105 lbs

12

Susan
Abell

4:00 PM CrossFit

3 x 3 @ 95 lbs