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Components

Back Squat

Squat Snatch

Metcon

Settings

Workout

CF - 6/7/21

A:

200m run @ 75%
then
3 RNFT
5 hip switches each
5 reverse lunges each
5 barbell back squats
5 pass throughs

B: Back Squat (6@70%, 6@80% 3@90%, 2@90-95%)

12 Minute Cap

C: Squat Snatch (Snatch complex - 4 x 3 @75-80%)

4 x 1 squat snatch + 1 hang squat snatch + 1 ohs @75-85% of squat snatch; rest :90
15 Minute Cap

D: Metcon (3 Rounds for time)

GPP
3 sets:
15/10 cal assault
10 bbjo 24/20 *use hands to get over box
5 sandbag cleans over the shoulder (100/50)
rest 2:00

Comp
3 sets:
15/10 cal assault
10 bbjo 30/24 *use hands to get over box
5 sandbag cleans over the shoulder (150/100)
rest 2:00

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

Whiteboard:

Monday, June 07, 2021

Male Clients

1

Geoff
Cottrill

5:00 AM CrossFit

1 x 2 @ 425 lbs

2

Alex
Adkins

5:00 AM CrossFit

1 x 2 @ 385 lbs

3

Tyler
Parker

11:30 AM CrossFit

1 x 2 @ 370 lbs

4

Brandon
Zajac

4:00 PM CrossFit

1 x 2 @ 335 lbs

5

Wade
Kilgore

6:00 AM CrossFit

1 x 2 @ 325 lbs

6

Brady
Killion

11:30 AM CrossFit

1 x 2 @ 315 lbs

6

JD
Mason

5:00 PM CrossFit

1 x 2 @ 315 lbs

6

Jefferson
Adcock

11:30 AM CrossFit

1 x 2 @ 315 lbs

7

Joel
Mason

5:00 AM CrossFit

1 x 2 @ 295 lbs

8

Tanner
Yancy

6:00 PM CrossFit

1 x 2 @ 285 lbs

9

Andy
Wegman

7:00am CrossFit

1 x 2 @ 275 lbs

10

Dustin
Dowell

11:30 AM CrossFit

1 x 2 @ 255 lbs

185 215 245 255

11

Ben
Hanback

11:30 AM CrossFit

1 x 2 @ 250 lbs

12

Brock
Warner

5:00 PM CrossFit

1 x 2 @ 245 lbs

Easy

12

Chad
Oakley

4:00 PM CrossFit

1 x 2 @ 245 lbs

13

Luke
Wylie

5:00 PM CrossFit

1 x 2 @ 235 lbs

14

Chris
Weber

6:00 PM CrossFit

1 x 2 @ 225 lbs

15

David
Kan

6:00 PM CrossFit

1 x 1 @ 275 lbs

15

Toby
Cooper

11:30 AM CrossFit

1 x 1 @ 205 lbs

6@135,6@155,3@185,1@205

Female Clients

1

Melanie
Velazquez

11:30 AM CrossFit

1 x 2 @ 245 lbs

2

brittanie
albright

6:00 PM CrossFit

1 x 2 @ 230 lbs

3

Flor
Jalikis

5:00 AM CrossFit

1 x 2 @ 210 lbs

4

Camille
Cline

11:30 AM CrossFit

1 x 2 @ 205 lbs

4

Christine
Smith

5:00 AM CrossFit

1 x 2 @ 205 lbs

Knees were bothering me, went to about 80%

4

Colette
SavageJones

5:00 AM CrossFit

1 x 2 @ 205 lbs

5

Brittany
Hanback

11:30 AM CrossFit

1 x 2 @ 185 lbs

6

Jessica
Dodd

5:00 PM CrossFit

1 x 2 @ 180 lbs

7

Hadley
Davenport

4:00 PM CrossFit

1 x 2 @ 175 lbs

8

Danielle
Frances

7:00am CrossFit

1 x 2 @ 165 lbs

9

Madi
Wheeler

7:00am CrossFit

1 x 2 @ 155 lbs

9

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 2 @ 155 lbs

9

Tayler
Saunders

4:00 PM CrossFit

1 x 2 @ 155 lbs

10

Amy
Rahn

4:00 PM CrossFit

1 x 2 @ 150 lbs

11

Susie
Bilbro

5:00 PM CrossFit

1 x 2 @ 140 lbs

105/120/135/140

12

Private

6:00 PM CrossFit

1 x 2 @ 135 lbs

13

Lindsey
Garner

6:00 AM CrossFit

1 x 2 @ 115 lbs

14

Catherine
Yancy

6:00 PM CrossFit

1 x 2 @ 105 lbs

15

Ryan
Elizabeth ...

6:00 AM CrossFit

1 x 1 @ 200 lbs

6x 155, 6x 175, 3x 195, 1x 200 (failed #2)

15

Tiffany
McDuffie

11:30 AM CrossFit

1 x 1 @ 235 lbs

Missed 2nd