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Components

Back Squat

Fran

Pausing Snatch DL + L ...

Settings

Workout

5/7/18

Happy Birthday Joe!

Weightlifting

Back Squat

Back Squat

10 Reps @ 74%
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%
Rest 2:00 between sets.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Optional Extra Strength Work

Pausing Snatch DL + Low Hang Squat Snatch + Squat Snatch (On the 1:30 for 7 Sets:)

Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the Deadlift. Drop bar after low hang squat snatch.

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

Whiteboard:

Monday, May 07, 2018

Male Clients

1

Brandon
Hedrick

5:30 AM CrossFit

1 x 2 @ 405 lbs

2

Dane
Sonnenberg

4:00 PM CrossFit

1 x 2 @ 345 lbs

3

malachi
mcquien

9:30 AM CrossFit

1 x 2 @ 320 lbs

4

Private

5:30 AM CrossFit

1 x 2 @ 315 lbs

5

Derek
Halford

8:30AM CrossFit Class

1 x 2 @ 295 lbs

5

Hap
Clayton

8:30AM CrossFit Class

1 x 2 @ 295 lbs

6

Stephen
Kent

5:30 AM CrossFit

1 x 2 @ 290 lbs

7

Brent
Miller

8:30AM CrossFit Class

1 x 2 @ 265 lbs

7

Darius
Nouri

8:30AM CrossFit Class

1 x 2 @ 265 lbs

8

Alto
Shambles

8:30AM CrossFit Class

1 x 2 @ 255 lbs

9

Lanny
Natoli

5:30 PM CrossFit

1 x 2 @ 245 lbs

10

Bob
Swadley

4:00 PM CrossFit

1 x 2 @ 225 lbs

10

Eric
Olinger

12:00 PM CrossFit

1 x 2 @ 225 lbs

10

Josh
Roberts

5:30 PM CrossFit

1 x 2 @ 225 lbs

10

Ken
Buckstad

5:30 AM CrossFit

1 x 2 @ 225 lbs

10

Scotty
In Route

8:30AM CrossFit Class

1 x 2 @ 225 lbs

10

Todd
Mehrmann

6:30 PM CrossFit

1 x 2 @ 225 lbs

11

Johnny
Quilla

4:00 PM CrossFit

1 x 2 @ 220 lbs

12

Marcio
Lima

5:30 PM CrossFit

1 x 2 @ 215 lbs

13

Daniel
Leatherman

5:30 AM CrossFit

1 x 2 @ 205 lbs

13

David
Fero

12:00 PM CrossFit

1 x 2 @ 205 lbs

14

King
of Verdict ...

5:30 PM CrossFit

1 x 2 @ 190 lbs

15

Jason
Blackwell

9:30 AM CrossFit

1 x 2 @ 185 lbs

15

Jason
Denis

5:30 PM CrossFit

1 x 2 @ 185 lbs

16

Joey
Quilla

4:00 PM CrossFit

1 x 2 @ 175 lbs

17

Bernard
Tripp

6:30 AM CrossFit

1 x 2 @ 155 lbs

17

Eric
Maillet

8:30AM CrossFit Class

1 x 2 @ 155 lbs

17

Jim
Tuttle

6:30 AM CrossFit

1 x 2 @ 155 lbs

18

Jonah
Johnston

4:00 PM CrossFit

1 x 2 @ 145 lbs

19

Ryan
Walsh

4:00 PM CrossFit

1 x 2 @ 35 lbs

20

Kyle
Baker

5:30 AM CrossFit

1 x 1 @ 325 lbs

Failed second rep

Female Clients

1

Jill
Olinger

12:00 PM CrossFit

1 x 2 @ 202 lbs

2

Kerry
Blackwell

9:30 AM CrossFit

1 x 2 @ 190 lbs

3

Myra
Harmon

8:30AM CrossFit Class

1 x 2 @ 187 lbs

4

Jennifer
Eckard

9:30 AM CrossFit

1 x 2 @ 180 lbs

5

Emma
Fitzsimmons

5:30 PM CrossFit

1 x 2 @ 165 lbs

6

Cindy
Orr

12:00 PM CrossFit

1 x 2 @ 155 lbs

6

Katie
Powell

9:30 AM CrossFit

1 x 2 @ 155 lbs

7

Jenn
Warcola

8:30AM CrossFit Class

1 x 2 @ 152 lbs

8

Maddy
Fero

5:30 AM CrossFit

1 x 2 @ 145 lbs

8

Rhonda
Halford

6:30 AM CrossFit

1 x 2 @ 145 lbs

9

Alyson
Denis

5:30 PM CrossFit

1 x 2 @ 135 lbs

9

Angie
Clayton

9:30 AM CrossFit

1 x 2 @ 135 lbs

9

Monica
Leatherman

4:00 PM CrossFit

1 x 2 @ 135 lbs

10

Hillary
May

6:30 AM CrossFit

1 x 2 @ 125 lbs

10

Lauran
Stump

12:00 PM CrossFit

1 x 2 @ 125 lbs

10

Stacey
Nance

6:30 PM CrossFit

1 x 2 @ 125 lbs

10

Teeter
Miller

5:30 PM CrossFit

1 x 2 @ 125 lbs

11

Maggie
Gaspar

6:30 PM CrossFit

1 x 2 @ 115 lbs

12

Krissy
Jones

12:00 PM CrossFit

1 x 2 @ 95 lbs

cleans

13

Lisa
Hummel

9:30 AM CrossFit

1 x 2 @ 90 lbs

on box

14

Katie
Tuttle

4:00 PM CrossFit

1 x 2 @ 75 lbs

15

geta
logofatu

8:30AM CrossFit Class

1 x 2 @ 70 lbs

16

Shelly
Walsh

4:00 PM CrossFit

1 x 2 @ 65 lbs

17

linda
wavro

8:30AM CrossFit Class

1 x 2 @ 45 lbs

18

Nicol
Gonzalez

12:00 PM CrossFit

1 x 2 @ 40 lbs

19

Private

8:30AM CrossFit Class

1 x 2 @ 0 lbs