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Components

Power Snatch

Snatch Pull

Metcon

Settings

Workout

CF - 4/18/22

A:

200m run
into
10 passthroughs
then
5 snatch balance
5 OHS
5 hang power snatch
repeat x 3 (next two rds w/ barbell)

B: Power Snatch (6 x 1 PS + 1 Hang Squat Snatch76-82%)

C: Snatch Pull (4 x 2 @ 95-102%)

Snatch Pull

D: Metcon (4 Rounds for time)

GPP
4 rds (each rd for time)
15/12 cal bike
10 Power Snatch 95/65
16 ctb or pullups
rest 1:1

Competitor
4 rds (each rd for time)
20/15 cal echo bike
10 Power Snatch 115/85
8 BMU
rest 1:1

*1st and 3rd rds start with bike
2nd and 4th start with BMU

E: Metcon (No Measure)

Bonus Fitness / Accessory

3 sets:
10 DB Arnold Press
:30 hollow body hold
:30 wall supported HS hold

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

Whiteboard:

Monday, April 18, 2022

Male Clients

1

Bradd
Hughes

5:00 PM CrossFit

6 x 2 @ 215 lbs

185x3 205x2 215x1

2

Alex
Adkins

5:00 AM CrossFit

6 x 2 @ 195 lbs

185x2, 195x2, 200, 205

3

JD
Mason

5:00 PM CrossFit

6 x 2 @ 185 lbs

5x185, 1x195

4

Brian
Quigley

11:30 AM CrossFit

6 x 2 @ 165 lbs

4

Geoff
Cottrill

5:00 AM CrossFit

6 x 2 @ 165 lbs

2x 145; 2x 155; 2x 165

4

Nate
Dodd

5:00 PM CrossFit

6 x 2 @ 165 lbs

4

Tyler
Parker

11:30 AM CrossFit

6 x 2 @ 165 lbs

5

Jefferson
Adcock

11:30 AM CrossFit

6 x 2 @ 155 lbs

5

Justin
Schot

11:30 AM CrossFit

6 x 2 @ 155 lbs

6

Jason
Deloney

6:00 PM CrossFit

6 x 2 @ 150 lbs

145x3, 150x3

7

Brady
Killion

11:30 AM CrossFit

6 x 2 @ 145 lbs

7

Preston
Dial

6:00 AM CrossFit

6 x 2 @ 145 lbs

8

Derek
Fecteau

11:30 AM CrossFit

6 x 2 @ 135 lbs

8

Luke
Frauhiger

6:00 PM CrossFit

6 x 2 @ 135 lbs

8

Luke
Wylie

6:00 PM CrossFit

6 x 2 @ 135 lbs

9

Ben
Hanback

11:30 AM CrossFit

6 x 2 @ 130 lbs

10

Tom
Daniel

5:00 PM CrossFit

6 x 2 @ 95 lbs

Female Clients

1

Martha
Quigley

5:00 AM CrossFit

6 x 2 @ 125 lbs

2

Becca
Esborg

5:00 PM CrossFit

6 x 2 @ 105 lbs

3

Jessica
Dodd

5:00 PM CrossFit

6 x 2 @ 100 lbs

4

Colette
SavageJones

5:00 AM CrossFit

6 x 2 @ 95 lbs

4

jessica
white

6:00 PM CrossFit

6 x 2 @ 95 lbs

4

Laura Lynn
Williams

11:30 AM CrossFit

6 x 2 @ 95 lbs

5

Morgan
Webb

5:00 PM CrossFit

6 x 2 @ 80 lbs

6

Tori
Lyczkowski

6:00 PM CrossFit

6 x 2 @ 65 lbs

7

Nicole
Rieman

6:00 AM CrossFit

6 x 2 @ 45 lbs

8

Melinda
Henderson

6:00 AM CrossFit

6 x 2 @ 35 lbs