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Components

Back Squat

Power Snatch

Metcon

Settings

Workout

CF - 4/26/21

A:

2 sets
12 /9 cal AB
10 pass throughs
:30 active squat hold

B: Back Squat (1x8 @ 65%, 1x6 @70%, 2x4 @80%)

FOLLOW THE PERCENTAGES!!
This is part of a strength cycle, with intentional design. If you come in with the mindset "I could have done more" you will not get stronger.

C: Power Snatch (3x1.1.1 @75%)

Singles, with :05 seconds between reps and :90 between sets. Again... FOLOW THE PERCENTAGES

D: Metcon (6 Rounds for time)

6 x 1k c2 bike, rest :90 btw

Equivalent:
500m row
500m ski
1.5k AB

At a minimum look to hold your 3k pace to start, and get negative splits each round.
The last rounds should be the hardest, not the first.

This is an engine building piece, not the time to redline every round out the gate and drop off pace.. consistency.

E: Metcon (No Measure)

Core Accessory

3 sets:
:30 russian twist
:30 hollow body
:30 situp
rest :60

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

Whiteboard:

Monday, April 26, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

2 x 4 @ 365 lbs

2

Geoff
Cottrill

5:00 AM CrossFit

2 x 4 @ 345 lbs

3

Tyler
Parker

5:00 AM CrossFit

2 x 4 @ 315 lbs

4

Drew
Welch

5:00 AM CrossFit

2 x 4 @ 305 lbs

5

Jefferson
Adcock

11:30 AM CrossFit

2 x 4 @ 265 lbs

5

Matt
Blackburn

5:00 AM CrossFit

2 x 4 @ 265 lbs

6

JD
Mason

5:00 PM CrossFit

2 x 4 @ 255 lbs

6

Peter
Sines

7:00am CrossFit

2 x 4 @ 255 lbs

6

Ryan
Holman

4:00 PM CrossFit

2 x 4 @ 255 lbs

6

Wade
Kilgore

11:30 AM CrossFit

2 x 4 @ 255 lbs

last 4 @265

7

Tanner
Yancy

6:00 PM CrossFit

2 x 4 @ 245 lbs

8

Andy
Wegman

7:00am CrossFit

2 x 4 @ 240 lbs

9

Peter
Tiberio

12:30 PM CrossFit

2 x 4 @ 235 lbs

10

Alan
Hutcheson

11:30 AM CrossFit

2 x 4 @ 225 lbs

10

Chris
Weber

6:00 PM CrossFit

2 x 4 @ 225 lbs

11

Dustin
Dowell

12:30 PM CrossFit

2 x 4 @ 220 lbs

8 x 180 6 x 195 2 x 4 x 220

12

Tom
Daniel

6:00 AM CrossFit

2 x 4 @ 215 lbs

13

Cory
Rexford

11:30 AM CrossFit

2 x 4 @ 205 lbs

14

Chad
Oakley

5:00 PM CrossFit

2 x 4 @ 195 lbs

14

Dwayne
Vick

5:00 PM CrossFit

2 x 4 @ 195 lbs

15

Robert
Carpenter

7:00am CrossFit

2 x 4 @ 185 lbs

16

Marco
Ramirez

6:00 PM CrossFit

2 x 4 @ 180 lbs

17

Andy
Wegman

7:00am CrossFit

3 x 3 @ 125 lbs

17

Andy
Wegman

7:00am CrossFit

1 x 8 @ 190 lbs

17

David
Kan

6:00 PM CrossFit

1 x 4 @ 225 lbs

Female Clients

1

Colette
SavageJones

6:00 AM CrossFit

2 x 4 @ 205 lbs

170 180

2

brittanie
albright

5:00 PM CrossFit

2 x 4 @ 195 lbs

3

Flor
Jalikis

5:00 AM CrossFit

2 x 4 @ 180 lbs

4

Becca
Esborg

5:00 PM CrossFit

2 x 4 @ 175 lbs

4

Jordan
Wylie

5:00 PM CrossFit

2 x 4 @ 175 lbs

5

Laura Lynn
Williams

11:30 AM CrossFit

2 x 4 @ 170 lbs

6

Jessica
Dodd

12:30 PM CrossFit

2 x 4 @ 165 lbs

135; 145

7

Suzette
Panton

5:00 AM CrossFit

2 x 4 @ 160 lbs

8

Hadley
Davenport

11:30 AM CrossFit

2 x 4 @ 150 lbs

8

Laura
Kim

6:00 PM CrossFit

2 x 4 @ 150 lbs

8@120, 6@130

9

Amy
Rahn

4:00 PM CrossFit

2 x 4 @ 145 lbs

9

Lacey
Houston

12:30 PM CrossFit

2 x 4 @ 145 lbs

8 @ 115#

10

Danielle
Frances

6:00 PM CrossFit

2 x 4 @ 135 lbs

10

Morgan
Webb

4:00 PM CrossFit

2 x 4 @ 135 lbs

10

Tayler
Saunders

4:00 PM CrossFit

2 x 4 @ 135 lbs

11

Kristen
Kerby Graves

6:00 AM CrossFit

2 x 4 @ 130 lbs

12

Destinee
Johnson

7:00am CrossFit

2 x 4 @ 120 lbs

12

Susie
Bilbro

5:00 PM CrossFit

2 x 4 @ 120 lbs

100/105/120

13

Jean
Broadhurst

7:00am CrossFit

2 x 4 @ 95 lbs

14

Madi
Wheeler

7:00am CrossFit

2 x 4 @ 80 lbs