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Components

Squat Snatch

Metcon

Settings

Workout

CF - 4/1/22

A:

Snatch warmup
3 reps each
Snatch pull
Snatch High pull
Muscle Snatch
Snatch balance
Hang Squat Snatch

B: Squat Snatch (Build to a moderate squat snatch 7-8 RPE)

C: Metcon (6 Rounds for time)

6 Rounds for Time

GPP
6 Burpee Box Get overs (30/24)
15 cal erg
75 singles

Competitor
6 Burpee Box Get overs (48/42)
15 cal erg
50 Double unders

Rest 2:00 between rounds

D: Metcon (No Measure)

Bonus Fitness / Accessory

2 sets
20 banded good mornings
20 banded tri ext
20 db bench
Rest :60

D: Metcon (No Measure)

Bonus Fitness / Accessory

2 sets
20 banded good mornings
20 banded tri ext
20 db bench
Rest :60

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

Whiteboard:

Friday, April 01, 2022

Male Clients

1

Geoff
Cottrill

5:00 AM CrossFit

1 x 1 @ 175 lbs

2

Luke
Wylie

4:00 PM CrossFit

1 x 1 @ 165 lbs

3

Luke
Frauhiger

5:00 PM CrossFit

1 x 1 @ 145 lbs

4

cole
becker

11:30 AM CrossFit

1 x 1 @ 135 lbs

4

David
Kan

4:00 PM CrossFit

1 x 1 @ 135 lbs

4

Derek
Fecteau

11:30 AM CrossFit

1 x 1 @ 135 lbs

5

Preston
Dial

6:00 AM CrossFit

5 x 8 @ 105 lbs

Female Clients

1

Martha
Quigley

6:00 AM CrossFit

1 x 1 @ 145 lbs

2

Becca
Esborg

5:00 PM CrossFit

1 x 1 @ 125 lbs

2

Ellen
Mullins

5:00 PM CrossFit

1 x 1 @ 125 lbs

3

Colette
SavageJones

5:00 AM CrossFit

1 x 1 @ 120 lbs

4

Jordan
Wylie

7:00am CrossFit

1 x 1 @ 115 lbs

hang

4

Laura Lynn
Williams

11:30 AM CrossFit

1 x 1 @ 115 lbs

4

Melanie
Velazquez

5:00 PM CrossFit

1 x 1 @ 115 lbs

5

Jessica
Dodd

5:00 PM CrossFit

1 x 1 @ 110 lbs

6

Amy
Rahn

4:00 PM CrossFit

1 x 1 @ 95 lbs

squat

7

Taylor Marie
Reid

4:00 PM CrossFit

1 x 3 @ 80 lbs

7

Tori
Tesmer

5:00 PM CrossFit

1 x 1 @ 80 lbs

8

Private

4:00 PM CrossFit

1 x 1 @ 75 lbs

9

Susan
Abell

4:00 PM CrossFit

1 x 1 @ 70 lbs

10

Nicole
Rieman

6:00 AM CrossFit

1 x 1 @ 40 lbs

25-30-35-40

11

Melinda
Henderson

6:00 AM CrossFit

5 x 1 @ 0 lbs

11

Susie
Bilbro

6:00 AM CrossFit

1 x 1 @ 0 lbs