Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Squat Snatch

Metcon

Settings

Workout

CF - 5/2/22

A:

3 sets
10 inchworms
10 hanging scap pushups
5 snatch balance
5 hang squat snatch
5 full snatch

B: Squat Snatch (3 x 1.1 @84-88% 2 x 1 @88-92%)

3x1.1 @84-88% of power; rest :15/ 2:00
2x1 @88-92%; rest 2:00

C: Metcon (AMRAP - Rounds and Reps)

GPP
3:00 on / 2:00 off X4
15/12 cal echo
15 ohs 95/65
10 bfb

Competitor
3:00 on / 2:00 off X4
20/15 cal echo
15 ohs 115/85
10 bfb

Pick up where you left off

D: Metcon (No Measure)

Bonus fitness / Upper accessory

2 set:
100’ single arm oh kb carry e/ side
15 Bulgarian split squat e/ leg
:60 wall sit

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

Whiteboard:

Monday, May 02, 2022

Male Clients

1

Bradd
Hughes

11:30 AM CrossFit

2 x 1 @ 205 lbs

1

JD
Mason

5:00 PM CrossFit

2 x 1 @ 205 lbs

1x205, 1x215

2

Joel
Mason

5:00 AM CrossFit

2 x 1 @ 185 lbs

2

Preston
Dial

6:00 AM CrossFit

2 x 1 @ 185 lbs

3x2 @ 165 failed 1st 185 then hit 2

2

Tyler
Parker

5:00 AM CrossFit

2 x 1 @ 185 lbs

3

Geoff
Cottrill

5:00 AM CrossFit

2 x 1 @ 175 lbs

3x 1.1 165

4

Jefferson
Adcock

11:30 AM CrossFit

2 x 1 @ 165 lbs

5

Derek
Fecteau

11:30 AM CrossFit

2 x 1 @ 150 lbs

6

Luke
Wylie

6:00 PM CrossFit

2 x 1 @ 145 lbs

7

Ben
Hanback

11:30 AM CrossFit

2 x 1 @ 120 lbs

Elbow

8

_Sena
Agbeko

4:00 PM CrossFit

2 x 1 @ 105 lbs

9

Voncha
Reddy

7:00am CrossFit

2 x 1 @ 95 lbs

Female Clients

1

Martha
Quigley

5:00 PM CrossFit

2 x 1 @ 160 lbs

2

Becca
Esborg

5:00 PM CrossFit

2 x 1 @ 125 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

2 x 1 @ 115 lbs

4

Colette
SavageJones

5:00 AM CrossFit

2 x 1 @ 105 lbs

4

jessica
white

6:00 PM CrossFit

2 x 1 @ 105 lbs

5

Ryan
Elizabeth ...

5:00 PM CrossFit

2 x 1 @ 95 lbs

6

Amy
Rahn

4:00 PM CrossFit

2 x 1 @ 90 lbs

6

Private

6:00 PM CrossFit

2 x 1 @ 90 lbs

6

Morgan
Webb

5:00 PM CrossFit

2 x 1 @ 90 lbs

6

Tori
Tesmer

5:00 PM CrossFit

2 x 1 @ 90 lbs

7

Audrey
Mitchell

4:00 PM CrossFit

2 x 1 @ 85 lbs

7

Nina
Montgomery

4:00 PM CrossFit

2 x 1 @ 85 lbs

8

Private

6:00 PM CrossFit

2 x 1 @ 75 lbs

8

Taylor Marie
Reid

5:00 AM CrossFit

2 x 1 @ 75 lbs

not my best day 🤪

9

Nicole
Rieman

6:00 AM CrossFit

2 x 1 @ 50 lbs

10

Melinda
Henderson

6:00 AM CrossFit

2 x 1 @ 30 lbs