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Components

Power Snatch

Overhead Squat

Metcon

Settings

Workout

CF - 12/3/21

A:

20 pass throughs
10 around the worlds each
5 snatch grip push press
5 snatch balance
5 power snatch

B: Power Snatch (3x1 @ 90%+; rest :90 ( build each set ))

3 x 1.1 @ 80-85%; rest :10/:90 ( build each set )
3x1 @ 90%+; rest :90 ( build each set )

C: Overhead Squat (ohs e3mo3m 1x 3 @ 80% 1x 2 @ 88% 3x1 @ 90%+)

D: Metcon (Time)

For time:
100 db snatch 50/35
100 lateral burpee over db

E: Metcon (No Measure)

Accessory / Strength

3 sets:
15 ring dip
15 deficit bb rdl @ 40% 1rm deadlift

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

Whiteboard:

Friday, December 03, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

3 x 1 @ 220 lbs

185,195,205x2 / 210-210-220

2

Bryant
Hahnfeldt

4:00 PM CrossFit

3 x 1 @ 215 lbs

3

JD
Mason

4:00 PM CrossFit

3 x 1 @ 200 lbs

4

Tyler
Parker

5:00 AM CrossFit

3 x 1 @ 165 lbs

5

Tanner
Yancy

6:00 AM CrossFit

3 x 1 @ 160 lbs

6

Luke
Frauhiger

5:00 PM CrossFit

3 x 1 @ 155 lbs

7

David
Kan

5:00 PM CrossFit

3 x 1 @ 145 lbs

8

Derek
Fecteau

11:30 AM CrossFit

3 x 1 @ 135 lbs

8

Tom
Daniel

4:00 PM CrossFit

3 x 1 @ 135 lbs

Female Clients

1

Becca
Esborg

4:00 PM CrossFit

3 x 1 @ 125 lbs

2

Colette
SavageJones

5:00 AM CrossFit

3 x 1 @ 115 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

3 x 1 @ 115 lbs

3

Lauren
Gardner

6:00 AM CrossFit

3 x 1 @ 100 lbs

4

Ryan
Elizabeth ...

6:00 AM CrossFit

3 x 1 @ 95 lbs

4

Tori
Tesmer

5:00 AM CrossFit

3 x 1 @ 95 lbs

5

Danielle
Frances

5:00 PM CrossFit

3 x 1 @ 90 lbs

5

Laura
Kim

5:00 PM CrossFit

3 x 1 @ 90 lbs

6

Kristen
Kerby Graves

6:00 AM CrossFit

3 x 1 @ 85 lbs

6

Morgan
Webb

5:00 PM CrossFit

3 x 1 @ 85 lbs

2@85, 1@95

7

Susie
Bilbro

6:00 AM CrossFit

3 x 1 @ 75 lbs

8

Suzette
Panton

11:30 AM CrossFit

3 x 1 @ 70 lbs

9

Catherine
Yancy

5:00 PM CrossFit

3 x 1 @ 55 lbs

10

Sage
West

11:30 AM CrossFit

2 x 1 @ 80 lbs