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Components

Back Squat

Power Snatch

Metcon

Metcon

Settings

Workout

CF - 6/28/21

A:

3 sets (build in weight)
10 lunges w/o bar
5 back squats with bar
:20 squat hold w/ bar

B: Back Squat (6x6 @70%)

C: Power Snatch (3x 10 tng @50% of 1 rm snatch; rest :)

Rest :60-90 between sets

D: Metcon (2 Rounds for time)

2 sets:
2 rounds:
20/15 cal row
40 du
20 wall ball 20-14
Rest 2:00 b/w sets, not rds

E: Metcon (AMRAP - Reps)

3 sets
1:00 amrap v-up
1:00 amrap pike lifts over parallettes

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

Whiteboard:

Monday, June 28, 2021

Male Clients

1

Geoff
Cottrill

5:00 AM CrossFit

6 x 6 @ 315 lbs

2

Alex
Adkins

5:00 AM CrossFit

6 x 6 @ 285 lbs

3

Tyler
Parker

11:30 AM CrossFit

6 x 6 @ 275 lbs

4

Sean
Smith

5:00 AM CrossFit

6 x 6 @ 230 lbs

5

Brock
Warner

6:00 PM CrossFit

6 x 6 @ 215 lbs

5

Chris
Weber

6:00 PM CrossFit

6 x 6 @ 215 lbs

5x6 and 1x4

6

Voncha
Reddy

6:00 AM CrossFit

6 x 6 @ 205 lbs

7

Dustin
Dowell

11:30 AM CrossFit

6 x 6 @ 195 lbs

185 195 195 195 195 195

8

Alan
Hutcheson

4:00 PM CrossFit

6 x 6 @ 185 lbs

8

Chad
Oakley

5:00 PM CrossFit

6 x 6 @ 185 lbs

8

Luke
Wylie

5:00 PM CrossFit

6 x 6 @ 185 lbs

9

Dwayne
Vick

4:00 PM CrossFit

6 x 6 @ 175 lbs

10

Luke
Frauhiger

6:00 PM CrossFit

6 x 6 @ 165 lbs

11

Toby
Cooper

11:30 AM CrossFit

6 x 6 @ 155 lbs

12

Daniel
Esborg

5:00 PM CrossFit

4 x 6 @ 335 lbs

tweaked lower back

Female Clients

1

Christine
Smith

6:00 AM CrossFit

6 x 6 @ 175 lbs

1

Melanie
Velazquez

6:00 PM CrossFit

6 x 6 @ 175 lbs

2

Colette
SavageJones

5:00 AM CrossFit

6 x 6 @ 155 lbs

2

Flor
Jalikis

5:00 AM CrossFit

6 x 6 @ 155 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

6 x 6 @ 155 lbs

3

Jordan
Wylie

6:00 AM CrossFit

6 x 6 @ 145 lbs

4

Amy
Rahn

4:00 PM CrossFit

6 x 6 @ 125 lbs

4

Becca
Esborg

5:00 PM CrossFit

6 x 6 @ 125 lbs

Built to 165 through sets

4

Sage
West

4:00 PM CrossFit

6 x 6 @ 125 lbs

5

Madi
Wheeler

7:00am CrossFit

6 x 6 @ 115 lbs

6

Ana
Thompson

4:00 PM CrossFit

6 x 6 @ 105 lbs

6

Private

7:00am CrossFit

6 x 6 @ 105 lbs

6

Kristen
Kerby Graves

6:00 AM CrossFit

6 x 6 @ 105 lbs

6

Laura
Kim

11:30 AM CrossFit

6 x 6 @ 105 lbs

6

Tiffiny
Oakley

6:00 PM CrossFit

6 x 6 @ 105 lbs

7

Lindsey
Garner

6:00 AM CrossFit

6 x 6 @ 100 lbs

8

Vishaka
Vinod

6:00 PM CrossFit

6 x 6 @ 95 lbs

9

Selena
Jelic

6:00 PM CrossFit

6 x 6 @ 85 lbs