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Components

Back Squat

Snatch Pull

Metcon

Settings

Workout

CF - 4/8/22

A:

2-3 sets
100m run
5 lunges each leg
25 ft duck walk

B: Back Squat (5x5 @72-76 ; rest :90)

C: Snatch Pull (3x2 @100%; rest :90)

Snatch Pull

D: Metcon (AMRAP - Reps)

GPP + Competitor
4 sets:
:10 on / :50 off
Tng power snatch @ 95/65
Rest 2:00 after the 4 sets
then
4 sets:
:10 on / :50 off
Hang clean and jerk 115/85

E: Metcon (No Measure)

Accessory / Bonus Fitness

3 sets
20 v-up
10 seated db press
10 strict ring dip
Rest :60

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

Whiteboard:

Friday, April 08, 2022

Male Clients

1

Geoff
Cottrill

5:00 AM CrossFit

5 x 5 @ 355 lbs

2

Tyler
Parker

5:00 AM CrossFit

5 x 5 @ 315 lbs

3

Rob
Hill

5:00 AM CrossFit

5 x 5 @ 255 lbs

4

Preston
Dial

6:00 AM CrossFit

5 x 5 @ 235 lbs

5

Luke
Wylie

4:00 PM CrossFit

5 x 5 @ 225 lbs

6

Ben
Hanback

11:30 AM CrossFit

5 x 5 @ 210 lbs

6

Derek
Fecteau

11:30 AM CrossFit

5 x 5 @ 210 lbs

7

Carlos
Gallardo-C ...

7:00am CrossFit

5 x 5 @ 145 lbs

Female Clients

1

Alex
Watson

5:00 PM CrossFit

5 x 5 @ 225 lbs

I only came to squat😎

2

Colette
SavageJones

5:00 AM CrossFit

5 x 5 @ 190 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

5 x 5 @ 175 lbs

4

Suzette
Panton

6:00 AM CrossFit

5 x 5 @ 155 lbs

5

Private

5:00 PM CrossFit

5 x 5 @ 115 lbs

6

Melinda
Henderson

6:00 AM CrossFit

5 x 5 @ 65 lbs

6

Nicole
Rieman

6:00 AM CrossFit

5 x 5 @ 65 lbs