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Components

Power Snatch

Snatch Balance

Metcon

Settings

Workout

CF - 4/4/22

A:

4 way shoulder stretch
:20 each spot
into
10 pass throughs
10 around the worlds

then w/ barbell
3-5 each
SG Push press
SG Push jerk
Snatch Balance
Hang Squat snatch

B: Power Snatch (5x 1 power snatch + 2 hang snatch @72-74% of PS)

C: Snatch Balance (3x 1+2 snatch balance /ohs @72-78 power snatch)

Snatch Balance

D: Metcon (5 Rounds for time)

GPP
5 sets:
15 cal bike
10 ohs 75/55
10 CTB or pullups
Rest :90

Competitor
5 sets:
15 cal echo
10 ohs 95/65
5 bmu
Rest :90

E: Metcon (No Measure)

Bonus Fitness / Core

2 set:
:30 lsit hold
:30 side plank each side

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

Whiteboard:

Monday, April 04, 2022

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

5 x 3 @ 165 lbs

165x4, 175x1

1

Rob
Hill

5:00 AM CrossFit

5 x 3 @ 165 lbs

2

Preston
Dial

6:00 AM CrossFit

5 x 3 @ 155 lbs

3

Brian
Quigley

11:30 AM CrossFit

5 x 3 @ 145 lbs

3

Geoff
Cottrill

5:00 AM CrossFit

5 x 3 @ 145 lbs

3

Tyler
Parker

5:00 AM CrossFit

5 x 3 @ 145 lbs

4

cole
becker

4:00 PM CrossFit

5 x 3 @ 135 lbs

4

Jefferson
Adcock

11:30 AM CrossFit

5 x 3 @ 135 lbs

5

Voncha
Reddy

7:00am CrossFit

5 x 3 @ 95 lbs

Female Clients

1

Colette
SavageJones

5:00 AM CrossFit

5 x 3 @ 85 lbs

1

Laura Lynn
Williams

5:00 PM CrossFit

5 x 3 @ 85 lbs

2

Jessica
Dodd

5:00 PM CrossFit

5 x 3 @ 80 lbs

3

Amy
Rahn

4:00 PM CrossFit

5 x 3 @ 75 lbs

4

Morgan
Webb

5:00 PM CrossFit

5 x 3 @ 70 lbs

5

Private

4:00 PM CrossFit

5 x 3 @ 65 lbs

5

Private

6:00 PM CrossFit

5 x 3 @ 65 lbs

6

Sage
West

11:30 AM CrossFit

5 x 3 @ 60 lbs

7

Audrey
Mitchell

4:00 PM CrossFit

5 x 3 @ 55 lbs

7

Catherine
Yancy

5:00 PM CrossFit

5 x 3 @ 55 lbs

7

Susan
Abell

4:00 PM CrossFit

5 x 3 @ 55 lbs

7

Tori
Lyczkowski

6:00 PM CrossFit

5 x 3 @ 55 lbs

8

Nicole
Rieman

6:00 AM CrossFit

5 x 3 @ 45 lbs

25-35-45

9

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 3 @ 35 lbs