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Components

Power Snatch

Metcon

Metcon

Metcon

Settings

Workout

MARCH 23, 2022

Pre Stretch Primer

2 minutes Bike or Row
15 Squats
9 Sit ups
6 Burpees
2 minutes Bike or Row

ACCESSORY

A) Snatch High-Pull, 5x2

B) Seated Box Jump, 5x5

BARBELL

BAR: Power Snatch (5x2 @ 85%)

Power Snatch

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /
10-20-30-40-50
SIngle-unders | RX+ Double-unders
Russian Twist, 20/14/10#
Air Squats to Med Ball

WOD

WOD: Metcon (Time)

10 Rds / 20 cap
15 KBS, 55/35 | 45/25#
9 Push-ups
6 Cals Bike

KIKR

KIKR: Metcon (AMRAP - Reps)

AMRAP in :90 seconds - Burpees

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

Whiteboard:

Wednesday, March 23, 2022

Male Clients

1

Cole
Park

4:30 PM Open Gym

5 x 2 @ 185 lbs

2

Taylor
Holden

6:30 PM CrossFit

5 x 2 @ 175 lbs

3

Curtis
Hackler

5:30 AM CrossFit

5 x 2 @ 155 lbs

3

Dallas
Hindman

9:00 AM CrossFit

5 x 2 @ 155 lbs

3

Jared
Howard

5:30 PM CrossFit

5 x 2 @ 155 lbs

3

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 2 @ 155 lbs

4

Johnny
Whisman

6:30 AM CrossFit

5 x 2 @ 140 lbs

4

Scott
Blakemore

6:30 AM CrossFit

5 x 2 @ 140 lbs

5

Chris
McAbery

12:00 PM Open Gym

5 x 2 @ 135 lbs

6

Richard
Smith

9:00 AM CrossFit

5 x 2 @ 130 lbs

7

Jorge
Galvan

6:30 PM CrossFit

5 x 2 @ 125 lbs

8

Dylan
Smith

5:30 PM CrossFit

5 x 2 @ 120 lbs

9

Dustin
Cobb

6:30 PM CrossFit

5 x 2 @ 115 lbs

10

Ricardo
Mendes

5:30 PM CrossFit

5 x 2 @ 105 lbs

11

Marcelo
Goro

5:30 PM CrossFit

5 x 2 @ 95 lbs

11

Tatton
Manning

6:30 AM CrossFit

5 x 2 @ 95 lbs

12

Chris
Emert

4:30 PM Open Gym

5 x 2 @ 75 lbs

Female Clients

1

Julie
Anderson

5:30 PM CrossFit

5 x 2 @ 110 lbs

1

Shelby
Brennan

12:00 PM Open Gym

5 x 2 @ 110 lbs

85%

2

Renee
Johnson

4:30 PM Open Gym

5 x 2 @ 105 lbs

3

Stephanie
Richardson

5:30 AM CrossFit

5 x 2 @ 100 lbs

4

Jaiden
Klose

4:30 PM Open Gym

5 x 2 @ 95 lbs

4

Patty
Thompson

9:00 AM CrossFit

5 x 2 @ 95 lbs

5

Jennifer
Nelson

4:30 PM Open Gym

5 x 2 @ 90 lbs

6

Billie
Johnson

4:30 PM Open Gym

5 x 2 @ 85 lbs

7

Aubrey
Baker

6:30 AM CrossFit

5 x 2 @ 80 lbs

85%

7

Christine
Goscha

5:30 AM CrossFit

5 x 2 @ 80 lbs

8

Kristina
Gomez

9:00 AM CrossFit

5 x 2 @ 75 lbs

8

Taylor
Howard

5:30 PM CrossFit

5 x 2 @ 75 lbs

9

Hemapriya
Sakthivel

9:00 AM CrossFit

5 x 2 @ 65 lbs

9

Meggan
Eastham

9:00 AM CrossFit

5 x 2 @ 65 lbs

9

Nicole
Whisman

5:30 PM CrossFit

5 x 2 @ 65 lbs

10

Jana
Graham

5:30 AM CrossFit

5 x 2 @ 60 lbs

11

Daniela
Mendes

9:00 AM CrossFit

5 x 2 @ 55 lbs

11

Emily
Hubler

5:30 PM CrossFit

5 x 2 @ 55 lbs

11

Mattie
King

5:30 AM CrossFit

5 x 2 @ 55 lbs

11

Rachel
Showler

6:30 AM CrossFit

5 x 2 @ 55 lbs

11

Sammy
Epperson

5:30 AM CrossFit

5 x 2 @ 55 lbs

12

Christina
Hageny

5:30 AM CrossFit

5 x 2 @ 50 lbs

12

Misty
Lingnau

5:30 AM CrossFit

5 x 2 @ 50 lbs

12

Peggy
Campbell

9:00 AM CrossFit

5 x 2 @ 50 lbs

13

Cami
Lish

5:30 AM CrossFit

5 x 5 @ 35 lbs

14

Dainelle
Herl

5:30 PM CrossFit

2 x 2 @ 80 lbs