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Components

Hang Power Snatch

Back Squat

Metcon

Settings

Workout

CF - 12/14/20

A:

2 sets
1:00 max cal ski
:45 off
1:00 max cal assault bike
:45 off

B: Hang Power Snatch (10:00 to build to heavy 3)

C: Back Squat (10:00 to build to a Heavy 1)

D: Metcon (Time)

For Time:
80 wall ball 20/14#
60 cal row
40 hang power snatch 75#/55#
20 BMU

Scales:
lower wall ball weight
Lower hang snatch weight
change to C2B/dips or P-U/Dips

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

Whiteboard:

Monday, December 14, 2020

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

1 x 3 @ 195 lbs

210 x 2 + 1 squat snatch

2

Tyler
Parker

5:00 AM CrossFit

1 x 3 @ 175 lbs

3

Geoff
Cottrill

6:00 AM CrossFit

1 x 3 @ 165 lbs

4

Brady
Killion

5:00 AM CrossFit

1 x 3 @ 155 lbs

4

Jeremy
Hutzel

12:30 PM CrossFit

1 x 3 @ 155 lbs

My 1RM squat snatch LOL

5

Chris
Beavers

4:00 PM CrossFit

1 x 3 @ 135 lbs

5

David
Kan

6:00 PM CrossFit

1 x 3 @ 135 lbs

5

Private

5:00 AM CrossFit

1 x 3 @ 135 lbs

5

Henry (Nick)
Nickells

6:00 PM CrossFit

1 x 3 @ 135 lbs

6

Andrew
Belcher

6:00 AM CrossFit

1 x 3 @ 125 lbs

7

Brad
Cole

4:00 PM CrossFit

1 x 3 @ 95 lbs

BC hang snatch

7

Robert
Carpenter

7:00am CrossFit

1 x 3 @ 95 lbs

Female Clients

1

brittanie
albright

5:00 PM CrossFit

1 x 3 @ 160 lbs

Hang Power clean

2

Laura Lynn
Williams

12:30 PM CrossFit

1 x 3 @ 105 lbs

3

Jordan
Wylie

6:00 AM CrossFit

1 x 3 @ 100 lbs

4

Lauren
McKnight

5:00 AM CrossFit

1 x 3 @ 95 lbs

4

Leah
Miller.

5:00 AM CrossFit

1 x 3 @ 95 lbs

5

Jessica
Dodd

6:00 PM CrossFit

1 x 3 @ 90 lbs

6

Flor
Jalikis

5:00 AM CrossFit

1 x 3 @ 85 lbs

Awful looking

6

Kristina
Moore

5:00 PM CrossFit

1 x 3 @ 85 lbs

6

Raegan
Beightol

7:00am CrossFit

1 x 3 @ 85 lbs

7

Catherine
Yancy

6:00 PM CrossFit

1 x 3 @ 65 lbs

7

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 3 @ 65 lbs

8

Amy
Rahn

4:00 PM CrossFit

1 x 3 @ 0 lbs

3 X115 hang clean