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Components

Back Squat

Power Snatch

Metcon

Settings

Workout

CF - 5/3/21

A:

3 sets
:20 bike sprint
10 total hip switches
:30 active squat hold

B: Back Squat (1x6 @ 70% 1x6 @75% 2x3 @82-85%)

C: Power Snatch (3 sets of 9 total reps)

3x3 hang power snatch + 3 power snatch + 3 full snatch @70-75% of power snatch; rest :90

***drop the bar as needed. While this is a "complex" if you need to break and re-grip thats fine.

D: Metcon (4 Rounds for reps)

4 sets:
3:00 bike @ hard effort (think 50w higher than 10 min max cal pace on assault, :02-:03 slower split than 5k c2 bike pace)
1:00 max air squats
rest 2:00

each calorie is a rep
each air squat is a rep
total reps each rd

***this is not a sprint, find a hard pace and try to hold it

E: Metcon (No Measure)

3 sets: :30 on / :30 off (12 min)
sit up
heel taps
hollow body
plank

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

Whiteboard:

Monday, May 03, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

2 x 3 @ 390 lbs

2

Geoff
Cottrill

5:00 AM CrossFit

2 x 3 @ 385 lbs

3

Tyler
Parker

5:00 AM CrossFit

2 x 3 @ 340 lbs

4

Alex
Adkins

5:00 AM CrossFit

2 x 3 @ 335 lbs

5

Drew
Welch

11:30 AM CrossFit

2 x 3 @ 315 lbs

6

Brandon
Zajac

5:00 PM CrossFit

2 x 3 @ 295 lbs

6

JD
Mason

5:00 PM CrossFit

2 x 3 @ 295 lbs

7

Brady
Killion

11:30 AM CrossFit

2 x 3 @ 275 lbs

7

Ryan
Holman

4:00 PM CrossFit

2 x 3 @ 275 lbs

7

Sean
Smith

5:00 AM CrossFit

2 x 3 @ 275 lbs

6 @ 225 6 @ 245

8

Andy
Wegman

7:00am CrossFit

2 x 3 @ 265 lbs

9

Luke
Frauhiger

6:00 PM CrossFit

2 x 3 @ 255 lbs

9

Tanner
Yancy

6:00 PM CrossFit

2 x 3 @ 255 lbs

10

Brock
Warner

6:00 PM CrossFit

2 x 3 @ 235 lbs

11

Peter
Sines

7:00am CrossFit

2 x 3 @ 230 lbs

12

Ben
Hanback

11:30 AM CrossFit

2 x 3 @ 220 lbs

12

Dustin
Dowell

11:30 AM CrossFit

2 x 3 @ 220 lbs

6 x 190 6 x 200 2 x 3 x 220

13

Chad
Oakley

5:00 PM CrossFit

2 x 3 @ 215 lbs

13

Cory
Rexford

4:00 PM CrossFit

2 x 3 @ 215 lbs

13

David
Kan

5:00 PM CrossFit

2 x 3 @ 215 lbs

13

Luke
Wylie

5:00 PM CrossFit

2 x 3 @ 215 lbs

13

Tom
Daniel

6:00 AM CrossFit

2 x 3 @ 215 lbs

14

Derek
Fecteau

11:30 AM CrossFit

2 x 3 @ 165 lbs

15

Ross
Lucas

6:00 PM CrossFit

2 x 3 @ 125 lbs

Light. First day.

16

Toby
Cooper

11:30 AM CrossFit

1 x 1 @ 185 lbs

155,165

Female Clients

1

brittanie
albright

5:00 PM CrossFit

2 x 3 @ 210 lbs

2

Colette
SavageJones

6:00 AM CrossFit

2 x 3 @ 205 lbs

3

Tess
Free

4:00 PM CrossFit

2 x 3 @ 195 lbs

4

Camille
Cline

11:30 AM CrossFit

2 x 3 @ 185 lbs

4

Flor
Jalikis

5:00 AM CrossFit

2 x 3 @ 185 lbs

4

Laura Lynn
Williams

11:30 AM CrossFit

2 x 3 @ 185 lbs

5

Jessica
Dodd

5:00 PM CrossFit

2 x 3 @ 165 lbs

5

Suzette
Panton

6:00 AM CrossFit

2 x 3 @ 165 lbs

6

Amy
Rahn

4:00 PM CrossFit

2 x 3 @ 160 lbs

6

Destinee
Johnson

7:00am CrossFit

2 x 3 @ 160 lbs

7

Laura
Kim

6:00 PM CrossFit

2 x 3 @ 155 lbs

6@135, 6@145

7

Shannon
Lyczkowski

6:00 PM CrossFit

2 x 3 @ 155 lbs

8

Hadley
Davenport

11:30 AM CrossFit

2 x 3 @ 150 lbs

8

Sage
West

11:30 AM CrossFit

2 x 3 @ 150 lbs

9

Danielle
Frances

6:00 PM CrossFit

2 x 3 @ 145 lbs

9

Tori
Lyczkowski

6:00 PM CrossFit

2 x 3 @ 145 lbs

10

Morgan
Webb

4:00 PM CrossFit

2 x 3 @ 135 lbs

1@135, 1@140

11

Viviana
Gutierrez

6:00 AM CrossFit

2 x 3 @ 125 lbs

12

Madi
Wheeler

7:00am CrossFit

2 x 3 @ 115 lbs

13

Private

6:00 AM CrossFit

2 x 3 @ 95 lbs

14

Tayler
Saunders

4:00 PM CrossFit

1 x 3 @ 140 lbs

1@135 1@145