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Components

Squat Snatch

Front Squat

Metcon

Settings

Workout

CF - 2/9/22

A:

2 sets
15 empty bar bent over row
5 inchworms
into
Coach led barbell snatch warm-up

B: Squat Snatch (5x1 @ 85-88%; rest 2:00)

C: Front Squat (2x 15 @ 45% ; rest :90)

D: Metcon (Time)

GPP
for time
21-15- 9
Deadlift 185/135
Pullups

Competitor
for time
21-15- 9
Deadlift 275/205
C2b

E: Metcon (No Measure)

Bonus Fitness / Accessory

for quality:

GPP:
25 strict pull ups
75 ab-mat sit ups

Competitor:
12 rope climb
100 ghdsu

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

Whiteboard:

Wednesday, February 09, 2022

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

5 x 1 @ 195 lbs

2

Preston
Dial

6:00 AM CrossFit

5 x 1 @ 185 lbs

155/165/175/185/185 (several fails)

3

Joel
Mason

6:00 PM CrossFit

5 x 1 @ 165 lbs

135.135.145.155.165

4

Chris
Weber

6:00 PM CrossFit

5 x 1 @ 135 lbs

4

cole
becker

4:00 PM CrossFit

5 x 1 @ 135 lbs

4

David
Kan

6:00 PM CrossFit

5 x 1 @ 135 lbs

5

Nate
Dodd

5:00 PM CrossFit

5 x 1 @ 65 lbs

Female Clients

1

Martha
Quigley

5:00 AM CrossFit

5 x 1 @ 155 lbs

125,135,145,155,155 miss

2

Christina
Chandler

5:00 AM CrossFit

5 x 1 @ 125 lbs

3

Colette
SavageJones

5:00 AM CrossFit

5 x 1 @ 110 lbs

4

Jessica
Dodd

5:00 PM CrossFit

5 x 1 @ 100 lbs

3 @ 95

5

Amy
Rahn

4:00 PM CrossFit

5 x 1 @ 90 lbs

6

Morgan
Webb

5:00 PM CrossFit

5 x 1 @ 80 lbs

6

Tori
Tesmer

5:00 AM CrossFit

5 x 1 @ 80 lbs

7

Private

4:00 PM CrossFit

5 x 1 @ 70 lbs

7

Susie
Bilbro

6:00 AM CrossFit

5 x 1 @ 70 lbs

8

Private

6:00 PM CrossFit

5 x 1 @ 65 lbs

8

Tori
Lyczkowski

6:00 AM CrossFit

5 x 1 @ 65 lbs

9

Shannon
Lyczkowski

11:30 AM CrossFit

5 x 1 @ 55 lbs

9

Susan
Abell

4:00 PM CrossFit

5 x 1 @ 55 lbs

10

Nicole
Rieman

6:00 AM CrossFit

5 x 1 @ 45 lbs

35 lb - 45 lb