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Components

Snatch Grip Deadlift

Metcon

Metcon

Settings

Workout

CF - 12/11/20

A:

3 sets
250m row
10 inchworms
10 banded good mornings

B: Snatch Grip Deadlift (3x5 @ 100-105%; rest 2:00 off 1RM Sntch)

Snatch Grip Deadlift

C: Metcon (AMRAP - Reps)

EMOM 8
1- :30 max rep thruster 95/65
2- :30 max bfb

score is total reps

D: Metcon (Time)

3 rounds for time:
25/20 cal assault
100’ db oh walking lunge 50/35 (25’ segments)

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

Whiteboard:

Friday, December 11, 2020

Male Clients

1

Brandon
Zajac

4:00 PM CrossFit

3 x 5 @ 255 lbs

2

Alex
Adkins

5:00 AM CrossFit

3 x 5 @ 245 lbs

3

Clayton
Buescher

4:00 PM CrossFit

3 x 5 @ 235 lbs

4

Burton
Elrod

4:00 PM CrossFit

3 x 5 @ 225 lbs

5

Geoff
Cottrill

6:00 AM CrossFit

3 x 5 @ 205 lbs

6

Jefferson
Adcock

11:30 AM CrossFit

3 x 5 @ 195 lbs

195

7

Chris
Weber

4:00 PM CrossFit

3 x 5 @ 185 lbs

7

Jeremy
Hutzel

12:30 PM CrossFit

3 x 5 @ 185 lbs

8

_Stuart
Chandler

4:00 PM CrossFit

3 x 5 @ 175 lbs

8

Flynt
Foster

6:00 AM CrossFit

3 x 5 @ 175 lbs

9

David
Kan

5:00 PM CrossFit

3 x 5 @ 165 lbs

9

Henry (Nick)
Nickells

5:00 PM CrossFit

3 x 5 @ 165 lbs

10

Andrew
Belcher

6:00 AM CrossFit

3 x 5 @ 145 lbs

11

Tom
Daniel

6:00 AM CrossFit

3 x 5 @ 135 lbs

Female Clients

1

Melanie
Velazquez

5:00 PM CrossFit

3 x 5 @ 145 lbs

2

Flor
Jalikis

11:30 AM CrossFit

3 x 5 @ 135 lbs

3

Amy
Rahn

4:00 PM CrossFit

3 x 5 @ 125 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

3 x 5 @ 125 lbs

4

Laura
Kim

4:00 PM CrossFit

3 x 5 @ 115 lbs

5

Kristen
Kerby Graves

6:00 AM CrossFit

3 x 5 @ 105 lbs

5

Sage
West

11:30 AM CrossFit

3 x 5 @ 105 lbs

5

Susie
Bilbro

6:00 AM CrossFit

3 x 5 @ 105 lbs