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Components

Back Squat

Power Snatch

Metcon

Metcon

Settings

Workout

CF - 8/2/21

A:

3 sets:
10 step back lunges
10 PVC pass throughs
10 PVC OHS w/ 3 sec pause in bottom

B: Back Squat (4x5 @80-84%)

C: Power Snatch (EMOM 5: 15 reps @ 75/55)

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 16:
20 Hang power clean 95/65
20 wall ball 20/14
20/15 cal assualt

E: Metcon (Time)

Bonus Metcon

for time:
100 air squat
100 pushup

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

Whiteboard:

Monday, August 02, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

4 x 5 @ 380 lbs

2

Geoff
Cottrill

5:00 AM CrossFit

4 x 5 @ 375 lbs

3

Nate
Dodd

4:00 PM CrossFit

4 x 5 @ 345 lbs

4

Alex
Adkins

5:00 AM CrossFit

4 x 5 @ 315 lbs

1x335, 4x315

5

Drew
Welch

5:00 AM CrossFit

4 x 5 @ 275 lbs

5

JD
Mason

5:00 PM CrossFit

4 x 5 @ 275 lbs

6

Joel
Mason

5:00 AM CrossFit

4 x 5 @ 265 lbs

7

Sean
Smith

5:00 AM CrossFit

4 x 5 @ 245 lbs

8

Luke
Frauhiger

6:00 PM CrossFit

4 x 5 @ 235 lbs

9

Luke
Wylie

4:00 PM CrossFit

4 x 5 @ 225 lbs

10

Jason
Deloney

7:00am CrossFit

4 x 5 @ 215 lbs

11

David
Kan

6:00 PM CrossFit

4 x 5 @ 205 lbs

12

Steven
Murry

4:00 PM CrossFit

4 x 5 @ 185 lbs

12

Voncha
Reddy

6:00 AM CrossFit

4 x 5 @ 185 lbs

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

4 x 5 @ 215 lbs

2

Camille
Cline

11:30 AM CrossFit

4 x 5 @ 200 lbs

3

Colette
SavageJones

5:00 AM CrossFit

4 x 5 @ 195 lbs

4

Flor
Jalikis

5:00 AM CrossFit

4 x 5 @ 190 lbs

5

Ryan
Elizabeth ...

4:00 PM CrossFit

4 x 5 @ 185 lbs

6

Jessica
Dodd

4:00 PM CrossFit

4 x 5 @ 175 lbs

7

Danielle
Frances

7:00am CrossFit

4 x 5 @ 165 lbs

8

Kristina
Moore

5:00 PM CrossFit

4 x 5 @ 155 lbs

9

Morgan
Webb

6:00 AM CrossFit

4 x 5 @ 125 lbs

2x5@125, 2x5@135

10

Tori
Lyczkowski

7:00am CrossFit

4 x 5 @ 115 lbs

11

Catherine
Yancy

5:00 PM CrossFit

4 x 5 @ 85 lbs