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Components

Power Snatch

Clean Pull

Metcon

Settings

Workout

CF - 2/18/22

A:

6:00AMRAP
3 strict pull ups
6 air squats at a 33X1 tempo
9 calorie bike/row/ski
into
coach led snatch warm-up

B: Power Snatch (6x 3 snatch pull + 3 hang snatch + 3 ohs @ 65-75% )

6 sets of 3 snatch pull + 3 hang snatch + 3 ohs @ 65-75% of POWER SNATCH

C: Clean Pull (3x3 @ 102%; rest 2:00)

D: Metcon (Time)

GPP
5 rounds for time:
15 pull up
15 wall ball 20/14
15/12 cal Bike erg or row
* 20 min cap

Competitor
5 rounds for time:
20 pull up
20 wall ball 20/14
20/15 cal echo
* 20 min cap

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

Whiteboard:

Friday, February 18, 2022

Male Clients

1

Alex
Adkins

7:00am CrossFit

6 x 9 @ 170 lbs

135-155-165-170-170-185

2

Brandon
Zajac

4:00 PM CrossFit

6 x 9 @ 165 lbs

3

Brian
Quigley

11:30 AM CrossFit

6 x 9 @ 145 lbs

4

Tyler
Parker

5:00 AM CrossFit

6 x 9 @ 135 lbs

5

Luke
Wylie

4:00 PM CrossFit

6 x 9 @ 115 lbs

6

Ben
Hanback

11:30 AM CrossFit

6 x 9 @ 110 lbs

7

Chris
Beavers

7:00am CrossFit

6 x 9 @ 105 lbs

8

Chris
Weber

7:00am CrossFit

6 x 9 @ 95 lbs

8

J.R.
Graham

11:30 AM CrossFit

6 x 9 @ 95 lbs

Female Clients

1

Christina
Chandler

4:00 PM CrossFit

6 x 9 @ 105 lbs

1

Martha
Quigley

5:00 AM CrossFit

6 x 9 @ 105 lbs

2

Colette
SavageJones

5:00 AM CrossFit

6 x 9 @ 85 lbs

3x75 3x85

2

Laura Lynn
Williams

11:30 AM CrossFit

6 x 9 @ 85 lbs

3

Jessica
Dodd

4:00 PM CrossFit

6 x 9 @ 80 lbs

4

Ellen
Mullins

5:00 PM CrossFit

6 x 9 @ 75 lbs

4

Morgan
Webb

11:30 AM CrossFit

6 x 9 @ 75 lbs

4

Tori
Tesmer

11:30 AM CrossFit

6 x 9 @ 75 lbs

5

Sage
West

11:30 AM CrossFit

6 x 9 @ 65 lbs

5

Taylor Marie
Reid

7:00am CrossFit

6 x 9 @ 65 lbs

6

Audrey
Mitchell

7:00am CrossFit

6 x 9 @ 55 lbs

6

Private

4:00 PM CrossFit

6 x 9 @ 55 lbs

7

Susan
Abell

11:30 AM CrossFit

6 x 9 @ 45 lbs