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Components

Metcon

Front Squat

Metcon

Settings

Workout

CF - 3/22/21

A:

Alt emom x 9
1-10 pass throughs + 5 OHS
2- 15 banded air squat
3- :30 hs hold on wall

B: Metcon (Weight)

EMOM 12
Odd- 3 power snatch
Even - 1 squat snatch + 3 ohs @ 70-75% of power snatch

C: Front Squat (3x3 Front squat, @ 80-85%%; rest :90)

D: Metcon (Time)

GPP
15-12-9-6-3
Thruster 95/65
Pull-ups

Competitor
15-12-9-6-3
Thruster 95/65
C2b

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

Whiteboard:

Monday, March 22, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

155 lbs

1

Dani
Urcuyo

5:00 PM CrossFit

155 lbs

2

Brady
Killion

12:30 PM CrossFit

135 lbs

2

Tyler
Parker

5:00 AM CrossFit

135 lbs

3

Geoff
Cottrill

6:00 AM CrossFit

125 lbs

4

Chris
Weber

6:00 PM CrossFit

115 lbs

5

Andy
Wegman

4:00 PM CrossFit

110 lbs

6

Flynt
Foster

7:00am CrossFit

105 lbs

6

Ryan
Holman

4:00 PM CrossFit

105 lbs

96,105,115

7

Matt
Blackburn

5:00 AM CrossFit

95 lbs

8

Tom
Daniel

6:00 AM CrossFit

85 lbs

9

Ben
Hanback

12:30 PM CrossFit

110 lbs

3 power snatch 3 hang snatch

10

Robert
Carpenter

7:00am CrossFit

75 lbs

11

Carl
Upton

6:00 PM CrossFit

65 lbs

Female Clients

1

Christina
Chandler

6:00 PM CrossFit

95 lbs

2

chelsea
trail

7:00am CrossFit

85 lbs

2

Kristina
Moore

4:00 PM CrossFit

85 lbs

3

Colette
SavageJones

6:00 AM CrossFit

75 lbs

3

Hadley
Davenport

11:30 AM CrossFit

75 lbs

3

Laura
Kim

6:00 PM CrossFit

75 lbs

4

Flor
Jalikis

5:00 AM CrossFit

55 lbs

55%

5

Sydney
Wells

5:00 PM CrossFit

115 lbs

6

Sage
West

12:30 PM CrossFit

60 lbs

7

Allison
Prince

5:00 PM CrossFit

55 lbs

7

Danielle
Frances

6:00 PM CrossFit

55 lbs

easy for power snatch, much harder for OHS

7

Morgan
Webb

4:00 PM CrossFit

55 lbs

2@55, 4@65, 4@70, 2@75

7

Shannon
Lyczkowski

6:00 PM CrossFit

55 lbs