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Components

Squat Snatch

Back Squat

Metcon

Metcon

Settings

Workout

Cf - 3/7/22

A:

2-3 sets
:30 machine at 75% RPE
10 pass throughs
10 around the worlds
3 snatch balance
3 OHS
3 Hang squat snatch

B: Squat Snatch (3x2-3 @ 70-80%; rest 2:00)

C: Back Squat (3x5 @75-85%; rest 2-3 min)

D1: Metcon (Time)

GPP and competitor
3 rounds for time:
50 DU (2 x singles)
7 thruster 95/65
Rest 2:00

D2: Metcon (Time)

GPP and Competitor
3 rounds for time
15 c2b(20 pullups)
7 thruster 95/65

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

Whiteboard:

Monday, March 07, 2022

Male Clients

1

Bradd
Hughes

11:30 AM CrossFit

3 x 3 @ 185 lbs

165,185,185

1

JD
Mason

5:00 PM CrossFit

3 x 3 @ 185 lbs

2

Alex
Adkins

5:00 AM CrossFit

3 x 3 @ 175 lbs

165-175-185

2

Tyler
Parker

5:00 AM CrossFit

3 x 3 @ 175 lbs

3

Brian
Quigley

4:00 PM CrossFit

3 x 3 @ 165 lbs

4

Tanner
Yancy

5:00 PM CrossFit

3 x 3 @ 155 lbs

5

Jason
Deloney

6:00 PM CrossFit

3 x 3 @ 135 lbs

5

Joel
Mason

6:00 PM CrossFit

3 x 3 @ 135 lbs

5

Luke
Frauhiger

6:00 PM CrossFit

3 x 3 @ 135 lbs

6

Preston
Dial

6:00 AM CrossFit

3 x 3 @ 125 lbs

1 hang/2 fulls-all squat

7

Ben
Hanback

11:30 AM CrossFit

3 x 3 @ 120 lbs

8

Dustin
Dowell

11:30 AM CrossFit

3 x 3 @ 95 lbs

Unsung shoulder

8

Voncha
Reddy

7:00am CrossFit

3 x 3 @ 95 lbs

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

3 x 3 @ 110 lbs

95x3, 105x2, 110x2

2

Colette
SavageJones

5:00 AM CrossFit

3 x 3 @ 100 lbs

3

Ellen
Mullins

5:00 PM CrossFit

3 x 3 @ 95 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

3 x 3 @ 95 lbs

4

Morgan
Webb

6:00 AM CrossFit

3 x 3 @ 75 lbs

5

Audrey
Mitchell

4:00 PM CrossFit

3 x 3 @ 65 lbs

5

Private

6:00 PM CrossFit

3 x 3 @ 65 lbs

5

Private

6:00 PM CrossFit

3 x 3 @ 65 lbs

6

Tiffiny
Oakley

6:00 PM CrossFit

3 x 3 @ 55 lbs

1 set @ 65 / 2 sets @ 55

7

Suzette
Panton

5:00 AM CrossFit

3 x 3 @ 50 lbs

8

Allison
Prince

6:00 PM CrossFit

3 x 3 @ 45 lbs

9

Melinda
Henderson

6:00 PM CrossFit

3 x 5 @ 15 lbs

10

Susan
Abell

4:00 PM CrossFit

3 x 2 @ 55 lbs