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Components

Back Squat

Snatch

Metcon

Settings

Workout

CF -5/24/21

A:

3 sets
:30 bike at 75%-85% effort
5 internal hip stretch each leg
5 hip switches each leg
5 empty barbell back squats

B: Back Squat (1x4 @ 82% 2x3 @85%1x3 @88-90%)

after each set, 10 PVC passthroughs, 5 snatch balance w/ PVC

C: Snatch (6 x 1 squat snatch + 2 OHS @ 75% of squat snatch)

:90 rest between

D: Metcon (3 Rounds for time)

3 sets:
15/10 cal assault
10 bbjo 24/20 *can use hands to get over box
rest :90

The intensity is 85-95% on these intervals. These are high intensity

E: Metcon (No Measure)

Accessory/Core
2 sets:
1:00 hollow hold
:30 side plank
1:00 elbow plank

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

Whiteboard:

Monday, May 24, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

1 x 3 @ 405 lbs

2

Geoff
Cottrill

5:00 AM CrossFit

1 x 3 @ 395 lbs

3

Alex
Adkins

5:00 AM CrossFit

1 x 3 @ 365 lbs

335, 2x350, 365

3

Tyler
Parker

5:00 AM CrossFit

1 x 3 @ 365 lbs

4

Jason
Springer

11:30 AM CrossFit

1 x 3 @ 345 lbs

5

_Stuart
Chandler

5:00 PM CrossFit

1 x 3 @ 315 lbs

285, 295

5

Brady
Killion

11:30 AM CrossFit

1 x 3 @ 315 lbs

5

Jefferson
Adcock

11:30 AM CrossFit

1 x 3 @ 315 lbs

6

Brandon
Zajac

4:00 PM CrossFit

1 x 3 @ 305 lbs

6

Peter
Tiberio

6:00 PM CrossFit

1 x 3 @ 305 lbs

7

Bryant
Hahnfeldt

5:00 PM CrossFit

1 x 3 @ 295 lbs

7

JD
Mason

5:00 PM CrossFit

1 x 3 @ 295 lbs

8

Tanner
Yancy

6:00 PM CrossFit

1 x 3 @ 285 lbs

9

Sean
Smith

5:00 AM CrossFit

1 x 3 @ 275 lbs

10

Tom
Daniel

6:00 AM CrossFit

1 x 3 @ 255 lbs

11

Cory
Rexford

11:30 AM CrossFit

1 x 3 @ 250 lbs

12

Peter
Sines

7:00am CrossFit

1 x 3 @ 245 lbs

13

Ben
Hanback

11:30 AM CrossFit

1 x 3 @ 240 lbs

14

David
Kan

6:00 PM CrossFit

1 x 3 @ 235 lbs

14

Derek
Fecteau

11:30 AM CrossFit

1 x 3 @ 235 lbs

15

Chris
Weber

6:00 PM CrossFit

1 x 3 @ 215 lbs

16

Toby
Cooper

11:30 AM CrossFit

1 x 3 @ 195 lbs

165, 185

17

Sagar
Shirwalkar

6:00 PM CrossFit

1 x 3 @ 95 lbs

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

1 x 3 @ 235 lbs

2

brittanie
albright

5:00 PM CrossFit

1 x 3 @ 220 lbs

3

Colette
SavageJones

5:00 AM CrossFit

1 x 3 @ 205 lbs

4

Becca
Esborg

5:00 PM CrossFit

1 x 3 @ 200 lbs

4

Flor
Jalikis

5:00 AM CrossFit

1 x 3 @ 200 lbs

5

Camille
Cline

11:30 AM CrossFit

1 x 3 @ 195 lbs

1x2 @ 200 (failed 3rd rep)

5

Ryan
Elizabeth ...

7:00am CrossFit

1 x 3 @ 195 lbs

6

Jordan
Wylie

6:00 AM CrossFit

1 x 3 @ 190 lbs

7

Lacey
Houston

11:30 AM CrossFit

1 x 3 @ 170 lbs

8

Sage
West

4:00 PM CrossFit

1 x 3 @ 160 lbs

8

Suzette
Panton

11:30 AM CrossFit

1 x 3 @ 160 lbs

9

Laura
Kim

4:00 PM CrossFit

1 x 3 @ 155 lbs

10

Madi
Wheeler

7:00am CrossFit

1 x 3 @ 145 lbs

10

Morgan
Webb

5:00 PM CrossFit

1 x 3 @ 145 lbs

10

Tayler
Saunders

4:00 PM CrossFit

1 x 3 @ 145 lbs

11

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 3 @ 140 lbs

12

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 3 @ 125 lbs

13

Private

6:00 AM CrossFit

1 x 3 @ 115 lbs

14

Jean
Broadhurst

7:00am CrossFit

1 x 3 @ 105 lbs

14

Lindsey
Garner

4:00 PM CrossFit

1 x 3 @ 105 lbs

15

Catherine
Yancy

5:00 PM CrossFit

1 x 3 @ 85 lbs