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Components

Squat Snatch

Back Squat

Metcon

Settings

Workout

CF - 7/18/22

A:

Alt emom x 4
MIN 1 - 7/5 cal ski AFAP
MIN 2 - 7/5 cal assault AFAP

Barbell Snatch Warmup w/ coach

B: Squat Snatch (EMOM6 1 rep @ 80-85%)

C: Back Squat (2x2-3 @ 85-88%; rest 2:00)

D: Metcon (AMRAP - Rounds and Reps)

GPP and Comp
2 rds of:
AMRAP5 - 2:00 rest
12 Alt Dumbell hang clean and jerk 50/35
12 Bar Facing burpees
12 Toes to Bar

Start where you left off at the top of the second AMRAP

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

Whiteboard:

Monday, July 18, 2022

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

6 x 1 @ 205 lbs

2

JD
Mason

5:00 PM CrossFit

6 x 1 @ 195 lbs

185, 195, 205

2

Tyler
Parker

4:00 PM CrossFit

6 x 1 @ 195 lbs

3

Geoff
Cottrill

5:00 AM CrossFit

6 x 1 @ 175 lbs

4

Gavin
Reid

7:00am CrossFit

6 x 1 @ 155 lbs

4

Jason
Deloney

6:00 PM CrossFit

6 x 1 @ 155 lbs

4

Joel
Mason

5:00 AM CrossFit

6 x 1 @ 155 lbs

3@145 3@155

5

Derek
Fecteau

11:30 AM CrossFit

6 x 1 @ 145 lbs

6

Drew
Welch

5:00 AM CrossFit

6 x 1 @ 115 lbs

6

Dustin
Dowell

11:30 AM CrossFit

6 x 1 @ 115 lbs

After a long break…

7

Chris
Weber

6:00 PM CrossFit

6 x 1 @ 95 lbs

7

Tom
Daniel

6:00 AM CrossFit

6 x 1 @ 95 lbs

8

Jeff
Schwartz

11:30 AM CrossFit

6 x 1 @ 45 lbs

Female Clients

1

Marly
Julienne

4:00 PM CrossFit

6 x 1 @ 135 lbs

f1

2

Lauren
Gardner

7:00am CrossFit

6 x 1 @ 115 lbs

3

Camille
Cline

11:30 AM CrossFit

6 x 1 @ 110 lbs

4

Colette
SavageJones

5:00 AM CrossFit

6 x 1 @ 105 lbs

4

jessica
white

5:00 PM CrossFit

6 x 1 @ 105 lbs

5

Amy
Rahn

4:00 PM CrossFit

6 x 1 @ 85 lbs

5

Brittany
Hanback

11:30 AM CrossFit

6 x 1 @ 85 lbs

5

Morgan
Webb

4:00 PM CrossFit

6 x 1 @ 85 lbs

6

Alaina
Hahnfeldt

6:00 PM CrossFit

6 x 1 @ 80 lbs

Power snatch

7

Private

6:00 PM CrossFit

6 x 1 @ 75 lbs

8

Ashleigh
Rivera

11:30 AM CrossFit

6 x 1 @ 70 lbs

8

Audrey
Mitchell

7:00am CrossFit

6 x 1 @ 70 lbs

8

Tori
Tesmer

5:00 PM CrossFit

6 x 1 @ 70 lbs

9

Laura
Hall

5:00 AM CrossFit

6 x 1 @ 65 lbs