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Components

Power Snatch

Overhead Squat

Metcon

Settings

Workout

CF - 12/10/21

A:

10 pass throughs
10 each around the worlds
5 sotts press w/ pvc
5 snatch pulls
5 hang power snatch
5 hang squat snatch

B: Power Snatch (10 x 1 power snatch + 1 squat snatch e:90)

E:90 x 10 sets
1 Power snatch + 1 squat snatch
start @70% of 1 rm power and build every 2 sets. Aim for 85-90% on last 2 sets.

C: Overhead Squat (5x 1 snatch balance + 2 ohs; rest 2:00)

Start at last weight used in part A and build.

D: Metcon (Time)

3 rounds for time:
12 power snatch 95/65
6 bfb
12 power clean and jerk 95/65
6 bfb

E: Metcon (No Measure)

Accessory / Strength

3 sets:
20 prone db row on bench
20 db bench

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

Whiteboard:

Friday, December 10, 2021

Male Clients

1

Alex
Adkins

11:30 AM CrossFit

10 x 2 @ 210 lbs

Not tng 😅

1

Janson
Moore

4:00 PM CrossFit

10 x 2 @ 210 lbs

155x2, 165x2, 175x2, 185-195-205-210

2

Jefferson
Adcock

11:30 AM CrossFit

10 x 2 @ 155 lbs

2

Joel
Mason

5:00 AM CrossFit

10 x 2 @ 155 lbs

2

Michael
Harrington

5:00 AM CrossFit

10 x 2 @ 155 lbs

115, 125, 135, 145, 155 (each for 2 sets). Failed 165.

3

_Stuart
Chandler

4:00 PM CrossFit

10 x 2 @ 135 lbs

115-120-125-130

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

10 x 2 @ 115 lbs

2

Colette
SavageJones

5:00 AM CrossFit

10 x 2 @ 105 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

10 x 2 @ 100 lbs

4

Kristina
Moore

7:00am CrossFit

10 x 2 @ 95 lbs

75,80,85,90,95

5

Tori
Tesmer

5:00 AM CrossFit

10 x 2 @ 85 lbs

75x2, 80x2, 85x6

6

Taylor Marie
Reid

4:00 PM CrossFit

10 x 5 @ 75 lbs

7

Morgan
Webb

5:00 PM CrossFit

10 x 2 @ 60 lbs

2 each @ 60, 65, 70, 75, 80