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Components

Power Snatch

Back Squat

Metcon

Settings

Workout

CF - 3/29/21

A:

Alt emom x 9
1-:30 bike
2- 10 banded air squat
3- 20 lateral line hop

B: Power Snatch (emom x 10 3 power snatch @ 80% of Power snatch )

C: Back Squat (10:00 to build heavy 3-2-1 rep back squat )

D: Metcon (2 Rounds for time)

Karen
150 wall ball 20/14 , 10/9'
at 10 min
2 rounds for time:
20 power snatch 75/55
20 ttb
*10 min cap

1st score is karen
2nd Score is 2 rft

(20:00 total)

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

Whiteboard:

Monday, March 29, 2021

Male Clients

1

Nate
Dodd

5:00 PM CrossFit

10 x 3 @ 175 lbs

2

Jason
Springer

6:00 PM CrossFit

10 x 3 @ 165 lbs

3

Alex
Adkins

5:00 AM CrossFit

10 x 3 @ 155 lbs

155x6, 165x2, 170x2

4

Geoff
Cottrill

6:00 AM CrossFit

10 x 3 @ 145 lbs

5

Brady
Killion

4:00 PM CrossFit

10 x 3 @ 135 lbs

5

Matt
Blackburn

5:00 AM CrossFit

10 x 3 @ 135 lbs

135 last 4 sets

6

Luke
Wylie

5:00 PM CrossFit

10 x 3 @ 125 lbs

6

Ryan
Holman

4:00 PM CrossFit

10 x 3 @ 125 lbs

7

Ben
Hanback

12:30 PM CrossFit

10 x 3 @ 115 lbs

8

Andy
Wegman

7:00am CrossFit

10 x 3 @ 105 lbs

6x105 2x115 2x 125

8

Tom
Daniel

6:00 AM CrossFit

10 x 3 @ 105 lbs

9

Robert
Carpenter

7:00am CrossFit

10 x 3 @ 95 lbs

Female Clients

1

chelsea
trail

12:30 PM CrossFit

10 x 3 @ 95 lbs

1

Colette
SavageJones

6:00 AM CrossFit

10 x 3 @ 95 lbs

2

Christine
Smith

11:30 AM CrossFit

10 x 3 @ 85 lbs

Last sets at 90

3

Brittany
Hanback

12:30 PM CrossFit

10 x 3 @ 80 lbs

3

Carrie
Grueter

6:00 AM CrossFit

10 x 3 @ 80 lbs

3

Laura
Kim

6:00 PM CrossFit

10 x 3 @ 80 lbs

4

Tayler
Saunders

4:00 PM CrossFit

10 x 3 @ 75 lbs

5

Morgan
Webb

4:00 PM CrossFit

10 x 3 @ 70 lbs

6

Sage
West

12:30 PM CrossFit

10 x 3 @ 65 lbs

7

Shannon
Lyczkowski

6:00 PM CrossFit

10 x 3 @ 55 lbs

8

Amy
Rahn

4:00 PM CrossFit

10 x 3 @ 0 lbs

115 p cleans

8

Flor
Jalikis

5:00 AM CrossFit

5 x 3 @ 80 lbs

5x75, 5x80