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CF2/15/22

Strength

The next 8 weeks we will be doing a double progression strength series with our Squat, Deadlift and Strict Press.

Tues & Thurs will be focused on the Olympic lifts Snatch Clean and Jerk

Fridays we will be continuing our Muscle Up progressions. I really think that a combination of the strict Chin up and Dips along with the opportunity to continue to practice our RMU we are gonna have several able to get their first!!

Monday: Squat Cycle
Tuesday: Snatch
Wednesday: Deadlift & Press
Thursday: Clean & Jerk
Friday: Chin-ups & Dips or RMU
Saturday: Partner WOD!
Sunday: Gymnastics Progressions

Hang Snatch (1-1-1-1-1-1-1-1-1-1)

Every 90sec building, lets see somw new PRS!
Small jumps at the END!!!

Metcon (AMRAP - Reps)

EMOM Alternating for 5 Rounds
10 KB Swings American 70/53
10 Box Jumps 30"
5-10 Chest to Bar Pullups or 3-5 Bar Muscle Ups+

Total is out of 150 Reps

Yes. These are all typically RX+ scales but I want you to challenge yourself. The reps are smaller. Scale reps before you scale movement

"You don’t do a hundred light squats to be able to squat 300lbs"

Extra Credit

Couch Stretch 1-2min each leg

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

Whiteboard:

Tuesday, February 15, 2022

Male Clients

1

JUSTIN
ANDERSON

CrossFit: 5:00 AM

1 x 1 @ 165 lbs

2

Jacob
Bitran

CrossFit: 4:00 PM

1 x 1 @ 160 lbs

3

Yaneer
Escappa

CrossFit: 4:00 PM

1 x 1 @ 155 lbs

4

Danny
Bazan

CrossFit: 7:00 PM

1 x 1 @ 145 lbs

5

Eric
Culberson

CrossFit: 6:00 AM

1 x 1 @ 135 lbs

5

Johnny
Trujillo

CrossFit: 5:00 AM

1 x 1 @ 135 lbs

5

peter
michaels

Open Gym 10:00A-12:00P

1 x 1 @ 135 lbs

At home in garage

6

Roussos
Koliakoudakis

CrossFit: 9:00 AM

1 x 1 @ 130 lbs

7

My
Do

CrossFit: 5:30 PM

1 x 1 @ 125 lbs

8

Swaminathan
Vaidyanathan

CrossFit: 7:00 PM

1 x 1 @ 115 lbs

Female Clients

1

Olivia
Dow

CrossFit: 4:00 PM

1 x 1 @ 135 lbs

2

Julia
Gongora

CrossFit: 5:30 PM

1 x 1 @ 110 lbs

2

Stephanie
Decolati

CrossFit: 6:00 AM

1 x 1 @ 110 lbs

3

Mariela
Ramos

CrossFit: 6:00 AM

1 x 1 @ 105 lbs

3

Monica
Robinson

CrossFit: 5:30 PM

1 x 1 @ 105 lbs

Squat snatch

4

KT
Forrest

CrossFit: 12:00 PM

1 x 1 @ 100 lbs

5

Allysen
Breeden

CrossFit: 5:00 AM

1 x 1 @ 95 lbs

6

Malaya
Santos

CrossFit: 7:30 AM

1 x 1 @ 85 lbs

7

Alicia
coro

CrossFit: 7:00 PM

1 x 1 @ 80 lbs

7

jessica
domingo

CrossFit: 4:00 PM

1 x 1 @ 80 lbs

8

Kim
Davis

CrossFit: 7:30 AM

1 x 1 @ 75 lbs

9

Ace
Anderson

CrossFit: 5:00 AM

1 x 1 @ 70 lbs

9

Jennifer
Hailey

CrossFit: 6:00 AM

1 x 1 @ 70 lbs

10

juliana
oliveira

CrossFit: 7:30 AM

1 x 1 @ 60 lbs

11

Avery
Valentine

CrossFit: 5:30 PM

1 x 1 @ 50 lbs

Wore wrist wrap on left wrist, both wrists began hurting some. 15...