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Components

Squat Snatch

Clean and Jerk

Metcon

Settings

Workout

CF - 3/8/21

A:

Alt emom x 8
Odd- :30 c2 bike/ assault
Even- :30 row/ski
*Hold a hard but repeatable effort

B: Squat Snatch (EMOM8 1 squat snatch @ 70-75%)

C: Clean and Jerk (EMOM8 - 1 clean and jerk @ 70-75%)

E: Metcon (AMRAP - Rounds)

GPP
EMOM16
1- 30 DU
2- 12 alternating DB Power snatch 50/35
3- 10 Box Jumps (24/20)
4- 12 alt DB hang clean and jerk 50/35

Competitor
EMOM16
1- 45 DU
2- 12 alternating DB Power snatch 70/50
3- 10 Box Jumps (30/24)
4- 12 alt DB hang clean and jerk 70/50

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

Whiteboard:

Monday, March 08, 2021

Male Clients

1

Dani
Urcuyo

5:00 PM CrossFit

8 x 1 @ 225 lbs

185-195-200-205-210-215-220-225

2

Alex
Adkins

5:00 AM CrossFit

8 x 1 @ 185 lbs

165-185x5-205x2

2

Wade
Kilgore

6:00 AM CrossFit

8 x 1 @ 185 lbs

3

Tyler
Parker

5:00 AM CrossFit

8 x 1 @ 175 lbs

165x2/175x4/185x2

4

JD
Mason

5:00 PM CrossFit

8 x 1 @ 165 lbs

3x155, 5x165

5

Geoff
Cottrill

6:00 AM CrossFit

8 x 1 @ 145 lbs

6

Clayton
Buescher

5:00 PM CrossFit

8 x 1 @ 135 lbs

6

Drew
Snipes

12:30 PM CrossFit

8 x 1 @ 135 lbs

6

Jefferson
Adcock

11:30 AM CrossFit

8 x 1 @ 135 lbs

7

Brady
Killion

11:30 AM CrossFit

8 x 1 @ 125 lbs

8

Ben
Hanback

4:00 PM CrossFit

8 x 1 @ 120 lbs

Power Snatch

9

Andy
Wegman

7:00am CrossFit

8 x 1 @ 115 lbs

2-95, 5-115, 1-125

9

David
Kan

6:00 PM CrossFit

8 x 1 @ 115 lbs

#95, 115

10

Andrew
Belcher

6:00 AM CrossFit

8 x 1 @ 105 lbs

10

Dustin
Dowell

11:30 AM CrossFit

8 x 1 @ 105 lbs

4 x 95 4 x 105

11

Carl
Upton

7:00am CrossFit

8 x 1 @ 85 lbs

12

Robert
Carpenter

7:00am CrossFit

8 x 1 @ 75 lbs

Female Clients

1

Jessica
Dodd

4:00 PM CrossFit

8 x 1 @ 95 lbs

1

Lauren
McKnight

6:00 AM CrossFit

8 x 1 @ 95 lbs

1

Melanie
Velazquez

7:00am CrossFit

8 x 1 @ 95 lbs

2

Laura
Kim

4:00 PM CrossFit

8 x 1 @ 85 lbs

3

Tayler
Saunders

4:00 PM CrossFit

8 x 1 @ 80 lbs

Last 4 at 80

4

Destinee
Johnson

7:00am CrossFit

8 x 1 @ 75 lbs

4

Hadley
Davenport

11:30 AM CrossFit

8 x 1 @ 75 lbs

5

Flor
Jalikis

5:00 AM CrossFit

8 x 1 @ 70 lbs

6

Allison
Prince

5:00 PM CrossFit

8 x 1 @ 65 lbs

6

Morgan
Webb

5:00 PM CrossFit

8 x 1 @ 65 lbs

4@65, 4@70

6

Sage
West

11:30 AM CrossFit

8 x 1 @ 65 lbs

55;60;65

6

Susie
Bilbro

6:00 AM CrossFit

8 x 1 @ 65 lbs

7

Shannon
Lyczkowski

6:00 PM CrossFit

8 x 1 @ 55 lbs

8

Amy
Rahn

4:00 PM CrossFit

8 x 1 @ 0 lbs

85 squat clean