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Components

Back Squat

Power Snatch

Metcon

Metcon

Settings

Workout

CF - 5/17/21

A:

3 sets
10 boot strappers
5 hip switch each
5 back squats w/ barbell

B: Back Squat (1x5 @ 80%,1x3 @82% 2x3 @84-88%)

C: Power Snatch (5x 1 power snatch + 1 hang snatch + 1 ohs @75-80% )

% is of Power snatch

D: Metcon (Time)

For time

30 Burpee box jump overs (24/20)

4:00 cap

E: Metcon (3 Rounds for calories)

3 sets:
:30 AMRAP cal assault bike
rest 2:30 btw

95+ RPE formyour effort on these.

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

Whiteboard:

Monday, May 17, 2021

Male Clients

1

Geoff
Cottrill

5:00 AM CrossFit

2 x 3 @ 385 lbs

2

Tyler
Parker

5:00 AM CrossFit

2 x 3 @ 355 lbs

1x3 @345 / 1x3 @ 365

3

Brady
Killion

4:00 PM CrossFit

2 x 3 @ 315 lbs

3

Peter
Tiberio

4:00 PM CrossFit

2 x 3 @ 315 lbs

4

Jason
Springer

5:00 PM CrossFit

2 x 3 @ 305 lbs

5

jonathan
rayford

7:00am CrossFit

2 x 3 @ 295 lbs

5

Ryan
Holman

4:00 PM CrossFit

2 x 3 @ 295 lbs

6

JD
Mason

5:00 PM CrossFit

2 x 3 @ 285 lbs

7

Jefferson
Adcock

11:30 AM CrossFit

2 x 3 @ 275 lbs

7

Sean
Smith

5:00 AM CrossFit

2 x 3 @ 275 lbs

8

Andy
Wegman

7:00am CrossFit

2 x 3 @ 265 lbs

8

Luke
Frauhiger

6:00 PM CrossFit

2 x 3 @ 265 lbs

9

Chad
Thompson

5:00 PM CrossFit

2 x 3 @ 255 lbs

10

Tom
Daniel

6:00 AM CrossFit

2 x 3 @ 245 lbs

11

Ben
Hanback

11:30 AM CrossFit

2 x 3 @ 230 lbs

12

Chad
Oakley

6:00 PM CrossFit

2 x 3 @ 225 lbs

12

Derek
Fecteau

11:30 AM CrossFit

2 x 3 @ 225 lbs

13

Dwayne
Vick

5:00 PM CrossFit

2 x 3 @ 215 lbs

13

Luke
Wylie

5:00 PM CrossFit

2 x 3 @ 215 lbs

14

Carl
Upton

7:00am CrossFit

2 x 3 @ 180 lbs

15

David
Kan

6:00 PM CrossFit

1 x 3 @ 225 lbs

15

Toby
Cooper

11:30 AM CrossFit

1 x 3 @ 195 lbs

1x5 165, 1x3 185

Female Clients

1

brittanie
albright

6:00 AM CrossFit

2 x 3 @ 215 lbs

1

Colette
SavageJones

6:00 AM CrossFit

2 x 3 @ 215 lbs

2

Camille
Cline

11:30 AM CrossFit

2 x 3 @ 195 lbs

2

Flor
Jalikis

5:00 AM CrossFit

2 x 3 @ 195 lbs

3

Jordan
Wylie

6:00 AM CrossFit

2 x 3 @ 190 lbs

4

Becca
Esborg

4:00 PM CrossFit

2 x 3 @ 185 lbs

4

Brittany
Hanback

11:30 AM CrossFit

2 x 3 @ 185 lbs

5

Hadley
Davenport

11:30 AM CrossFit

2 x 3 @ 165 lbs

6

Amy
Rahn

4:00 PM CrossFit

2 x 3 @ 160 lbs

7

Sage
West

11:30 AM CrossFit

2 x 3 @ 155 lbs

8

Morgan
Webb

4:00 PM CrossFit

2 x 3 @ 140 lbs

1x3@140, 1x3@145

8

Tayler
Saunders

4:00 PM CrossFit

2 x 3 @ 140 lbs

1@145

9

Laura
Kim

6:00 PM CrossFit

2 x 3 @ 135 lbs

10

Madi
Wheeler

7:00am CrossFit

2 x 3 @ 130 lbs

10

Shannon
Lyczkowski

6:00 PM CrossFit

2 x 3 @ 130 lbs

10

Tori
Lyczkowski

6:00 PM CrossFit

2 x 3 @ 130 lbs

11

Private

6:00 PM CrossFit

2 x 3 @ 115 lbs

12

Private

7:00am CrossFit

2 x 3 @ 105 lbs

12

Jean
Broadhurst

7:00am CrossFit

2 x 3 @ 105 lbs

12

Pamela
Do

7:00am CrossFit

2 x 3 @ 105 lbs

13

Daniela
Carvajal

11:30 AM CrossFit

2 x 3 @ 0 lbs