Public Whiteboard

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Components

Power Snatch

Metcon

Metcon

Metcon

Settings

Workout

FEB 22, 2022

Pre Stretch Primer

3 Rds / 5 Cap
5 Cals Bike
7 Sit ups
9 Squats

ACCESSORY

A) Snatch High-Pull, 5x5
VIDEO: https://youtu.be/cRR87TYYGkE

B) Seated Box Jump, 5x5
VIDEO: https://youtu.be/k-z2ftl1Z04

BARBELL

BAR: Power Snatch (5x4 @ 65%)

Power Snatch

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Reps)

5 Rounds /
3 min clock
Row 300m
15 Sit ups | RX+ GHD Sit ups
AMRAP Burpees
-rest 1 min

*score = total burpees across 5 rounds

WOD

WOD: Metcon (AMRAP - Reps)

5 Rds / 20 Clock
Max UB WBS, 14/10/6#
1 Min Max Cals Bike

*rest strategically
*must complete 5 Rds to be RX

KIKR

KIKR: Metcon (Time)

3 min OH Hold, 45/25#
2 min Weighted Squat Hold
1 min Hang Hold

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

Whiteboard:

Tuesday, February 22, 2022

Male Clients

1

Taylor
Holden

6:30 PM CrossFit

5 x 4 @ 135 lbs

2

Curtis
Hackler

5:30 AM CrossFit

5 x 4 @ 125 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 4 @ 125 lbs

3

Adam
Bulleigh

5:30 AM CrossFit

5 x 4 @ 105 lbs

3

Jason
Flick

12:00 PM Open Gym

5 x 4 @ 105 lbs

4

Dallas
Hindman

9:00 AM CrossFit

5 x 4 @ 95 lbs

4

Derick
Friend

6:30 PM CrossFit

5 x 4 @ 95 lbs

4

Johnny
Whisman

5:30 AM CrossFit

5 x 4 @ 95 lbs

4

Matt
Clark

5:30 AM CrossFit

5 x 4 @ 95 lbs

4

Richard
Smith

9:00 AM CrossFit

5 x 4 @ 95 lbs

4

Zach
Hendrix

5:30 AM CrossFit

5 x 4 @ 95 lbs

5

Ricardo
Mendes

5:30 PM CrossFit

5 x 4 @ 85 lbs

6

Tony
Sterk

12:00 PM Open Gym

5 x 4 @ 80 lbs

7

Daniel
Hubler

5:30 AM CrossFit

5 x 4 @ 75 lbs

Need to go up in weight

7

Terry
Trowbridge

6:30 PM CrossFit

5 x 4 @ 75 lbs

Female Clients

1

Shelby
Brennan

5:30 AM CrossFit

5 x 4 @ 85 lbs

65%

2

Renee
Johnson

4:30 PM Open Gym

5 x 4 @ 80 lbs

3

Christine
Goscha

5:30 AM CrossFit

5 x 4 @ 65 lbs

3

Jennifer
Nelson

4:30 PM Open Gym

5 x 4 @ 65 lbs

3

Teri
Baker

9:00 AM CrossFit

5 x 4 @ 65 lbs

4

Dani
Truitt

6:30 PM CrossFit

5 x 4 @ 55 lbs

4

Daniela
Mendes

9:00 AM CrossFit

5 x 4 @ 55 lbs

4

Mattie
King

5:30 AM CrossFit

5 x 4 @ 55 lbs

4

Misty
Lingnau

5:30 AM CrossFit

5 x 4 @ 55 lbs

4

Rebecca
Judd

6:30 PM CrossFit

5 x 4 @ 55 lbs

Did not do 5 sets

5

Jana
Graham

5:30 AM CrossFit

5 x 4 @ 47 lbs

6

Bri
Hibdon

5:30 PM CrossFit

5 x 4 @ 45 lbs

6

Emily
Hubler

5:30 AM CrossFit

5 x 4 @ 45 lbs

6

Glenda
Farris

5:30 AM CrossFit

5 x 4 @ 45 lbs

6

Laura
Clark

5:30 AM CrossFit

5 x 4 @ 45 lbs

6

Lauren
Spratt

5:30 PM CrossFit

5 x 4 @ 45 lbs

6

Rayleigh
Rowell

5:30 PM CrossFit

5 x 4 @ 45 lbs

6

Sammy
Epperson

5:30 AM CrossFit

5 x 4 @ 45 lbs

7

Sherry
Jackson

6:30 PM CrossFit

5 x 2 @ 50 lbs

7

Dainelle
Herl

5:30 PM CrossFit

3 x 4 @ 60 lbs