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Components

Squat Snatch

Front Squat

Metcon

Settings

Workout

CF - 2/16/22

A:

2 sets
5 goblet squats with a plate at a 33X1 tempo
0:20s hollow hold
into
coach led dynamic hip and wrist mobility
into
Coach led barbell snatch warm up

B: Squat Snatch (6x1.1 @ 75-80%; rest 2:00)

2 single sq. snatch (drop between) for 6 sets

C: Front Squat (3x3 @ 80-85% ; rest :90)

D: Metcon (Time)

GPP
10 rounds for time
6 ohs 75/55
6 bfb
* 10 min cap

Competitor
10 rounds for time
6 ohs 95/65
6 bfb
* 10 min cap

E: Metcon (No Measure)

Bonus Fitness / Core

for quality
20-30 ring / bar muscle up
70-100 ghdsu

Modifications:
Muscle ups - CTB, Pull-ups, strict pull-ups
GHD's - V ups

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

Whiteboard:

Wednesday, February 16, 2022

Male Clients

1

Janson
Moore

4:00 PM CrossFit

6 x 2 @ 185 lbs

1

Preston
Dial

5:00 AM CrossFit

6 x 2 @ 185 lbs

145/165/185/185/185/185 Power

1

Tyler
Parker

5:00 AM CrossFit

6 x 2 @ 185 lbs

2

JD
Mason

4:00 PM CrossFit

6 x 2 @ 175 lbs

3

Alan
Hutcheson

5:00 PM CrossFit

6 x 2 @ 155 lbs

3

Jefferson
Adcock

11:30 AM CrossFit

6 x 2 @ 155 lbs

4

cole
becker

4:00 PM CrossFit

6 x 2 @ 140 lbs

5

David
Olsen

6:00 AM CrossFit

6 x 2 @ 135 lbs

5

Joel
Mason

6:00 PM CrossFit

6 x 2 @ 135 lbs

6

Chris
Weber

6:00 PM CrossFit

6 x 2 @ 105 lbs

7

_Sena
Agbeko

5:00 AM CrossFit

6 x 2 @ 95 lbs

7

Voncha
Reddy

7:00am CrossFit

6 x 2 @ 95 lbs

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

6 x 2 @ 115 lbs

2

Becca
Esborg

4:00 PM CrossFit

6 x 2 @ 105 lbs

2

Jordan
Wylie

6:00 AM CrossFit

6 x 2 @ 105 lbs

Hang. 105, 105,105,115,115, 120 fail 😔

2

Lauren
Gardner

6:00 AM CrossFit

6 x 2 @ 105 lbs

3

Colette
SavageJones

5:00 AM CrossFit

6 x 2 @ 100 lbs

4

Laura Lynn
Williams

11:30 AM CrossFit

6 x 2 @ 95 lbs

5

Jessica
Dodd

5:00 PM CrossFit

6 x 2 @ 90 lbs

6

Laura
Kim

6:00 PM CrossFit

6 x 2 @ 75 lbs

6

Tori
Tesmer

5:00 AM CrossFit

6 x 2 @ 75 lbs

7

Private

4:00 PM CrossFit

6 x 2 @ 70 lbs

8

Private

6:00 PM CrossFit

6 x 2 @ 65 lbs

9

Shannon
Lyczkowski

6:00 PM CrossFit

6 x 2 @ 55 lbs