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Components

Snatch

Back Squat

Metcon

Settings

Workout

Cf - 1/3/22

A:

200m run or 1:00 machine
then
:30 at each - 4 way banded shoulder stretch

then
2 x
10 pass throughs
10 around the worlds
3 SG push press
3 snatch balance
3 hang power snatch

B: Snatch (2 x 1 @ 90-92)

Every 2:30 min x 6 sets
Sets 1/2- 2 snatch @ 80-85%
Sets 3/4, 1 snatch @ 85-88%
Sets 5/6, 1 snatch @90-92%

C: Back Squat (4x3 @85-90%; rest as needed)

D: Metcon (AMRAP - Rounds and Reps)

6 min amrap:
5 power snatch 95/65
5 lateral burpee over bar

E: Metcon (No Measure)

3 sets:
1:00 amrap sit up
1:00 bent knee hollow body hold

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

Whiteboard:

Monday, January 03, 2022

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

2 x 1 @ 190 lbs

2

Daniel
Esborg

5:00 PM CrossFit

2 x 1 @ 185 lbs

got 175, 185, 195 (failed 205)

3

Brian
Quigley

11:30 AM CrossFit

2 x 1 @ 180 lbs

4

Jason
Deloney

4:00 PM CrossFit

2 x 1 @ 165 lbs

4

Matt
Blackburn

5:00 AM CrossFit

2 x 1 @ 165 lbs

5

_Stuart
Chandler

4:00 PM CrossFit

2 x 1 @ 160 lbs

beat Martha

6

Luke
Frauhiger

6:00 PM CrossFit

2 x 1 @ 145 lbs

7

Luke
Wylie

6:00 PM CrossFit

2 x 1 @ 140 lbs

8

Cory
Rexford

11:30 AM CrossFit

2 x 1 @ 135 lbs

8

David
Lewis

6:00 PM CrossFit

2 x 1 @ 135 lbs

8

Gavin
Reid

7:00am CrossFit

2 x 1 @ 135 lbs

9

Ben
Hanback

11:30 AM CrossFit

2 x 1 @ 130 lbs

9

Chris
Beavers

11:30 AM CrossFit

2 x 1 @ 130 lbs

10

Aaron
Yost

5:00 PM CrossFit

2 x 1 @ 125 lbs

11

Jordan
Leffel

5:00 PM CrossFit

2 x 1 @ 115 lbs

12

David
Kan

4:00 PM CrossFit

1 x 1 @ 145 lbs

12

Matt
Everetts

5:00 PM CrossFit

1 x 1 @ 140 lbs

Female Clients

1

Martha
Quigley

5:00 AM CrossFit

2 x 1 @ 145 lbs

2

Becca
Esborg

5:00 PM CrossFit

2 x 1 @ 130 lbs

10 lb PR wahoo!!

3

Courtney
Everetts

11:30 AM CrossFit

2 x 1 @ 125 lbs

4

Colette
SavageJones

5:00 AM CrossFit

2 x 1 @ 115 lbs

4

Laura Lynn
Williams

11:30 AM CrossFit

2 x 1 @ 115 lbs

4

Laura Lynn
Williams

11:30 AM CrossFit

2 x 1 @ 115 lbs

5

Lauren
Gardner

7:00am CrossFit

2 x 1 @ 110 lbs

6

Brittany
Hanback

11:30 AM CrossFit

2 x 1 @ 95 lbs

6

Laura
Kim

5:00 PM CrossFit

2 x 1 @ 95 lbs

7

Amy
Rahn

4:00 PM CrossFit

2 x 1 @ 90 lbs

8

Sage
West

11:30 AM CrossFit

2 x 1 @ 80 lbs

8

Tori
Tesmer

5:00 AM CrossFit

2 x 1 @ 80 lbs

9

Audrey
Mitchell

7:00am CrossFit

2 x 1 @ 75 lbs

9

Kristen
Kerby Graves

7:00am CrossFit

2 x 1 @ 75 lbs

🤦🤦🤦🤦

10

Private

5:00 PM CrossFit

2 x 1 @ 70 lbs

10

Tori
Lyczkowski

6:00 PM CrossFit

2 x 1 @ 70 lbs

11

Catherine
Yancy

5:00 PM CrossFit

2 x 1 @ 55 lbs

12

Shannon
Lyczkowski

6:00 PM CrossFit

2 x 1 @ 50 lbs

13

Susan
Abell

4:00 PM CrossFit

2 x 1 @ 45 lbs

Power

14

Kristina
Moore

6:00 AM CrossFit

1 x 1 @ 95 lbs

14

Taylor
Marie Reid

7:00am CrossFit

1 x 1 @ 80 lbs