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Components

Metcon

Power Snatch

Settings

Workout

Fergilicious

Warm-up

2:00 Bike

Then…

2-3 Rounds:
7 Single Arm KB Swings
7 Single Arm DB Press
:30 Plank Hold (Hands)

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets For Times:
20 Hang Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Hang Dumbbell Clean and Jerks (50/35)
20 Pushups
-Rest 3:00-

*2nd Set: Reverse Order

Weightlifting

Power Snatch (1-Rep)

Power Snatch

Every :30 for 10 Sets: 1 Power Snatch (building)

then...

3 Singles @ 80-85% of heaviest single today.

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

Whiteboard:

Monday, March 07, 2022

Male Clients

1

Grant
Garst

CrossFit: 5:15 AM

6:15

2

PJ
Kearn

CrossFit: 6:15 PM

7:48

3

Jerry
Sipe

Remote Athlete

8:30

Hotel gym, elipical machine, Rx weights….

4

Allan
Jackson

CrossFit: 5:15 PM

10:15

5

Joshua
Meyer

CrossFit: 6:15 AM

11:24

6

Jay
Lowell

CrossFit: 5:15 PM

10:48

20 bke, #35

7

James
Coash

CrossFit: 6:15 AM

14:00

Female Clients

1

Kayla
Garst

CrossFit: 5:15 PM

7:15

did not understand the assignment

2

Private

CrossFit: 6:15 PM

11:25

3

Cynthia
Atwell

CrossFit: 5:15 AM

8:24

bpu, 20

4

Kacey
Roe

CrossFit: 5:15 AM

8:45

25#

5

Shaelin
Giersch

CrossFit: 6:15 AM

8:54

6

Megan
Katt

CrossFit: 5:15 PM

8:58

7

Sharon
Klima

CrossFit: 5:15 PM

9:07

8

Jolene
Pfeil

CrossFit: 5:15 PM

9:16

25#, banded

9

Renata
Knox

CrossFit: 6:15 AM

10:54

10

Alisha
Sipe

CrossFit: 6:15 AM

10:59

rx rd 1. #30 rd 2

11

Anna
Jackson

CrossFit: 5:15 PM

12:01