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Components

Power Snatch

Metcon

Metcon

Settings

Workout

CF - 6/13/22

A:

1:00 hard bike/row/ski
into
2 sets
10 pasthroughs
5 snatch pulls
5 power snatch
5 Snatch balance

B: Power Snatch (3 x 1.1.1.1)

3x1.1.1.1 reps @ 70-75% of 1 rm PS ; rest :05 reps / :90 min btw sets

C: Metcon (Weight)

C1) back rack alt step back lunge, 4x10; rest :20 btw sets
C2) wall sit, 4 x :30; 1:00 btw sets

D: Metcon (AMRAP - Reps)

GPP (1 DB)
9 min amrap:
3,6,9,12,..
Devil press 50/35
ttb

Competitor (2 DB's)
9 min amrap:
3,6,9,12,..
Devil press 50/35
ttb

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

Whiteboard:

Monday, June 13, 2022

Male Clients

1

Bradd
Hughes

5:00 PM CrossFit

3 x 4 @ 165 lbs

1

Preston
Dial

6:00 AM CrossFit

3 x 4 @ 165 lbs

145/165/165

2

Joel
Mason

5:00 AM CrossFit

3 x 4 @ 155 lbs

135, 145, 155

3

Chad
Oakley

4:00 PM CrossFit

3 x 4 @ 105 lbs

95, 95, 105

Female Clients

1

Marly
Julienne

5:00 PM CrossFit

3 x 4 @ 115 lbs

2

Becca
Esborg

4:00 PM CrossFit

3 x 4 @ 105 lbs

2

Melanie
Velazquez

6:00 PM CrossFit

3 x 4 @ 105 lbs

3

Colette
SavageJones

5:00 AM CrossFit

3 x 4 @ 95 lbs

3

Jordan
Wylie

6:00 AM CrossFit

3 x 4 @ 95 lbs

4

Lauren
Gardner

7:00am CrossFit

3 x 4 @ 90 lbs

5

Amy
Rahn

4:00 PM CrossFit

3 x 4 @ 85 lbs

5

Laura Lynn
Williams

5:00 PM CrossFit

3 x 4 @ 85 lbs

6

Morgan
Webb

5:00 PM CrossFit

3 x 4 @ 80 lbs

7

Private

6:00 PM CrossFit

3 x 4 @ 75 lbs

8

Ashleigh
Rivera

5:00 PM CrossFit

3 x 4 @ 65 lbs

9

Catherine
Yancy

5:00 PM CrossFit

3 x 4 @ 55 lbs

9

Nicole
Rieman

6:00 AM CrossFit

3 x 4 @ 55 lbs

10

Melinda
Henderson

7:00am CrossFit

3 x 4 @ 45 lbs