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Components

Back Squat

Power Snatch

Metcon

Settings

Workout

CF - 1/17/22

A:

2:00 any erg/machine
2 sets
:30 standing quad stretch
:30 standing hamstring stretch
15 banded side steps
15 air squats

B: Back Squat (5x 6 @ 75-80%)

Go by feel here and build to working weight throughout so at least your last 3 sets are your final weight

C: Power Snatch (3x 1.1.1.1.1.1 @ 75-80% of 1 rm power snatch;)

rest 2:00 btw sets
Build to working weight during first set starting around 50%

D: Metcon (AMRAP - Rounds and Reps)

AMRAP10
GPP and Competitor
10 Overhead Squat 95/65
8 bar over burpee

Modifications
Overhead Squat: reduce weight, sub for front squat
Burpees: no bar over, no push-up

E: Metcon (No Measure)

Bonus Fitness

3 sets:
20 db box step overs 24/20 , 50/35; rest :30
10 devils press; rest 2:00

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

Whiteboard:

Monday, January 17, 2022

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

5 x 6 @ 325 lbs

275/315/325/325/325

2

Gavin
Reid

4:00 PM CrossFit

5 x 6 @ 305 lbs

3

Jason
Deloney

4:00 PM CrossFit

5 x 6 @ 275 lbs

225/245/255/265/275

4

Tanner
Yancy

6:00 PM CrossFit

5 x 6 @ 260 lbs

5

Justin
Schot

11:30 AM CrossFit

5 x 6 @ 225 lbs

Did this part with Will Moorad. Same weight. 😎 He was doing shou...

5

Preston
Dial

11:30 AM CrossFit

5 x 6 @ 225 lbs

6

Ben
Hanback

11:30 AM CrossFit

5 x 6 @ 210 lbs

7

Jordan
Leffel

4:00 PM CrossFit

5 x 6 @ 185 lbs

Female Clients

1

Colette
SavageJones

5:00 AM CrossFit

5 x 6 @ 195 lbs

6x3

1

Courtney
Everetts

11:30 AM CrossFit

5 x 6 @ 195 lbs

1

Martha
Quigley

11:30 AM CrossFit

5 x 6 @ 195 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

5 x 6 @ 175 lbs

3

Alaina
Hahnfeldt

4:00 PM CrossFit

5 x 6 @ 155 lbs

3

Brittany
Hanback

11:30 AM CrossFit

5 x 6 @ 155 lbs

4

Lauren
Gardner

7:00am CrossFit

5 x 6 @ 145 lbs

4

Lauren
Gardner

7:00am CrossFit

5 x 6 @ 145 lbs

5

Taylor Marie
Reid

4:00 PM CrossFit

5 x 6 @ 135 lbs

5

Tori
Tesmer

5:00 AM CrossFit

5 x 6 @ 135 lbs

6

Audrey
Mitchell

4:00 PM CrossFit

5 x 6 @ 120 lbs

7

Catherine
Yancy

4:00 PM CrossFit

5 x 6 @ 85 lbs

8

Laura
Kim

6:00 PM CrossFit

4 x 6 @ 90 lbs

8

Susan
Abell

11:30 AM CrossFit

3 x 6 @ 105 lbs

8

Private

6:00 PM CrossFit

1 x 6 @ 135 lbs