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Components

Overhead Squat

Clean Grip Deadlift

Metcon

Metcon

Settings

Workout

CF - 3/17/21

A:

10 min easy warm up
1:00 machine
10 scap pull up
10 single arm db ohs (5/5 each side )

B: Overhead Squat (3x 15 @ 135/95; rest :90)

C: Clean Grip Deadlift (5x3-5 cg deadlift @80-85%; rest :90 )

D: Metcon (Time)

GPP and Comp
3 rounds for time:
15 cal ski
15 burpee

E: Metcon (3 Rounds for time)

Accessory

3 sets:
12 alt db hang clean ( 5/5 )
10 alt single leg ttb
:40 side plank each side
rest :30

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

Whiteboard:

Wednesday, March 17, 2021

Male Clients

1

Brady
Killion

11:30 AM CrossFit

3 x 15 @ 135 lbs

1

Tyler
Parker

11:30 AM CrossFit

3 x 15 @ 135 lbs

1

Wade
Kilgore

11:30 AM CrossFit

3 x 15 @ 135 lbs

95, 115

2

_Stuart
Chandler

4:00 PM CrossFit

3 x 15 @ 115 lbs

3@ 115

2

Flynt
Foster

6:00 AM CrossFit

3 x 15 @ 115 lbs

3

Drew
Snipes

6:00 AM CrossFit

3 x 15 @ 95 lbs

3

Tanner
Yancy

5:00 PM CrossFit

3 x 15 @ 95 lbs

15; 12; 15

4

Brandon
Zajac

5:00 AM CrossFit

2 x 15 @ 115 lbs

Female Clients

1

Kristina
Moore

5:00 PM CrossFit

3 x 15 @ 75 lbs

2

Flor
Jalikis

5:00 AM CrossFit

3 x 15 @ 65 lbs

Depth issues

2

Tayler
Saunders

4:00 PM CrossFit

3 x 15 @ 65 lbs

3

chelsea
trail

7:00am CrossFit

3 x 15 @ 55 lbs

3

Chloe
Shockman

5:00 PM CrossFit

3 x 15 @ 55 lbs

3

Destinee
Johnson

7:00am CrossFit

3 x 15 @ 55 lbs

4

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 15 @ 35 lbs

5

Tori
Lyczkowski

6:00 PM CrossFit

3 x 15 @ 15 lbs

6

Carrie
Grueter

6:00 AM CrossFit

3 x 15 @ 0 lbs

6

Melanie
Velazquez

11:30 AM CrossFit

3 x 10 @ 95 lbs

6

Carrie
Grueter

6:00 AM CrossFit

2 x 15 @ 75 lbs

then #65

6

Laura
Kim

12:30 PM CrossFit

1 x 15 @ 70 lbs

55-65-70