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Components

Snatch

Back Squat

Metcon

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Workout

CF - 12/27/21

A:

:30 machine sprint (heart rate elevation)
10 Pass Throughs
10 around the worlds
then w/ barbell
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 snatch balance
3 full snatch

B: Snatch (2 x 1 @85-90%)

Every 2 min x 9 sets
Sets 1-3- 3 snatch @ 75-80%
Sets 4-6, 2 snatch @ 80-85%
Sets 7-9, 1 snatch @ 85-90%

C: Back Squat (6x 2 @ 85% 1 set every :90)

D: Metcon (Time)

For time:
30 hang snatch 95/65
30 bfb
30 hang clean 95/65

14:00 cap

E: Metcon (No Measure)

Bonus Fitness / Accessory

Accumulate 90 -Banded glute bridge

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

Whiteboard:

Monday, December 27, 2021

Male Clients

1

Tyler
Parker

7:00am CrossFit

2 x 1 @ 195 lbs

2

Daniel
Esborg

11:30 AM CrossFit

2 x 1 @ 175 lbs

1 @ 185

3

Derek
Fecteau

11:30 AM CrossFit

2 x 1 @ 165 lbs

3

Jason
Deloney

11:30 AM CrossFit

2 x 1 @ 165 lbs

3

Tanner
Yancy

5:00 PM CrossFit

2 x 1 @ 165 lbs

4

Drew
Welch

11:30 AM CrossFit

2 x 1 @ 155 lbs

PR! (I’ve hit this once before but form is a lot different!)

5

David
Kan

5:00 PM CrossFit

2 x 1 @ 145 lbs

6

Chris
Beavers

7:00am CrossFit

2 x 1 @ 120 lbs

Female Clients

1

Colette
SavageJones

5:00 AM CrossFit

2 x 1 @ 115 lbs

2

Jessica
Dodd

4:00 PM CrossFit

2 x 1 @ 105 lbs

2

Jordan
Wylie

4:00 PM CrossFit

2 x 1 @ 105 lbs

3

Lauren
Gardner

7:00am CrossFit

2 x 1 @ 95 lbs

4

Sage
West

11:30 AM CrossFit

2 x 1 @ 75 lbs

5

Kristen
Kerby Graves

6:00 AM CrossFit

2 x 1 @ 70 lbs

Ya know..post Christmas

5

Mais
Hammoud

4:00 PM CrossFit

2 x 1 @ 70 lbs

6

Suzette
Panton

7:00am CrossFit

2 x 1 @ 65 lbs