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Components

Snatch

Back Squat

Metcon

Settings

Workout

CF - 12/20/21

A:

:30 machine sprint (heart rate elevation)
4 way shoulder stretch w/ band
:30 each
then w/ barbell
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 snatch balance
3 full snatch

B: Snatch (6 x 1 @ 80%-85%)

Every 2 min x 4 sets
3 snatch @ 75-80%
Every :90 x 6 sets
1 snatch 80- 85%

C: Back Squat (5 x 2 @ 80% ( speed + quality movement focus))

D: Metcon (AMRAP - Reps)

5 sets:
2:00 on / 1:00 off
20/15 cal row (or :50)
Amrap thruster remaining time 95/65
• Stop if you reach 100 thrusters

E: Metcon (No Measure)

Bonus Fitness / accessory

2 sets:
10 staggered stance DB rdl each side
10 banded clam shells e/ side
30 banded good morning

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

Whiteboard:

Monday, December 20, 2021

Male Clients

1

JD
Mason

5:00 PM CrossFit

6 x 1 @ 195 lbs

185, 2x195, 2x205, 210

2

Tyler
Parker

5:00 AM CrossFit

6 x 1 @ 185 lbs

185x4/195/200

3

Gavin
Reid

11:30 AM CrossFit

6 x 1 @ 165 lbs

4

_Stuart
Chandler

5:00 PM CrossFit

6 x 1 @ 155 lbs

135-145

4

Jefferson
Adcock

11:30 AM CrossFit

6 x 1 @ 155 lbs

5

Voncha
Reddy

7:00am CrossFit

6 x 1 @ 95 lbs

6

David
Kan

6:00 PM CrossFit

3 x 1 @ 135 lbs

6

Levi
Caffrey

7:00am CrossFit

2 x 1 @ 145 lbs

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

6 x 1 @ 125 lbs

2@115, 2@120, 2@125

1

Courtney
Everetts

6:00 AM CrossFit

6 x 1 @ 125 lbs

2

Colette
SavageJones

5:00 AM CrossFit

6 x 1 @ 110 lbs

3

Becca
Esborg

5:00 PM CrossFit

6 x 1 @ 105 lbs

4

Laura Lynn
Williams

11:30 AM CrossFit

6 x 1 @ 100 lbs

5

Ryan
Elizabeth ...

4:00 PM CrossFit

6 x 1 @ 95 lbs

6

Amy
Rahn

11:30 AM CrossFit

6 x 1 @ 90 lbs

7

Brittany
Hanback

11:30 AM CrossFit

6 x 1 @ 85 lbs

8

Morgan
Webb

4:00 PM CrossFit

6 x 1 @ 75 lbs

2&75, 4@80

8

Taylor Marie
Reid

11:30 AM CrossFit

6 x 1 @ 75 lbs

9

Audrey
Mitchell

11:30 AM CrossFit

6 x 1 @ 65 lbs

10

Catherine
Yancy

5:00 PM CrossFit

6 x 1 @ 60 lbs

11

Nicole
Rieman

6:00 AM CrossFit

6 x 1 @ 45 lbs