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Components

Squat Snatch

Back Squat

Metcon

Settings

Workout

CF - 7/25/22

A:

EMOM x 6
Odd- 12 Second Max Cal Ski
Even: 12 Second Max Cal Echo Bike
-then-
:30 banded shoulder stretch each way

B: Squat Snatch (3 x 2 @ 75-85% then 2 x 1 @ 88+)

3x2 @75-85% rest as needed

2x1 singles @ 88%+ rest as needed

C: Back Squat (2x6 @ 70-75%; rest 2:00)

D: Metcon (Time)

GPP / Competitor
Every :90 x 10 sets:
1- 15 Wallball 30/20/14
2- 18/15/12 Cal Row

- or :50 max per set
(stimulus is to complete in :50 or less, choose a weight for the wallballs that you feel confident getting unbroken or 2 sets with minimal rest)

score is time working

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

Whiteboard:

Monday, July 25, 2022

Male Clients

1

Bradd
Hughes

5:00 PM CrossFit

2 x 1 @ 205 lbs

2

Jefferson
Adcock

11:30 AM CrossFit

2 x 1 @ 185 lbs

2

Justin
Schot

11:30 AM CrossFit

2 x 1 @ 185 lbs

3

David
Olsen

6:00 AM CrossFit

2 x 1 @ 175 lbs

4

Tanner
Yancy

6:00 PM CrossFit

2 x 1 @ 170 lbs

165; 170

5

Gavin
Reid

4:00 PM CrossFit

2 x 1 @ 155 lbs

5

Luke
Frauhiger

6:00 PM CrossFit

2 x 1 @ 155 lbs

5

Luke
Wylie

6:00 PM CrossFit

2 x 1 @ 155 lbs

6

Derek
Fecteau

11:30 AM CrossFit

2 x 1 @ 145 lbs

7

Voncha
Reddy

6:00 AM CrossFit

2 x 1 @ 105 lbs

8

Jeff
Schwartz

11:30 AM CrossFit

2 x 1 @ 45 lbs

Still working on position, form, and complete lack of mobility in...

Female Clients

1

Marly
Julienne

5:00 PM CrossFit

2 x 1 @ 145 lbs

2

Lauren
Gardner

7:00am CrossFit

2 x 1 @ 115 lbs

3

Colette
SavageJones

5:00 AM CrossFit

2 x 1 @ 110 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

2 x 1 @ 110 lbs

Power

4

Amy
Rahn

4:00 PM CrossFit

2 x 1 @ 90 lbs

4

Private

6:00 PM CrossFit

2 x 1 @ 90 lbs

5

Laura
Hall

5:00 AM CrossFit

2 x 1 @ 85 lbs

6

Catherine
Yancy

6:00 PM CrossFit

2 x 1 @ 60 lbs