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Components

Metcon

Metcon

Back Squat

Metcon

Settings

Workout

CF - 1/18/21

A:

For time:
15-10-5
Cal erg
*200m run after each set

A2:

3 rds (1st 2 with pvc)

5 snatch grip push jerks
5 OHS
5 Power Snatch (mid shin)

B1: Metcon (Time)

10 power snatch for time @ 65-70% of 1rm snatch

B2: Metcon (Time)

10 clean and jerk for time @ 65-70% of 1 rm clean and jerk

C: Back Squat (Back squat, 3x3 @ 85-90%; rest 2:00 btw)

D: Metcon (Time)

GPP
2 rounds for time:
50 wall ball 20/14#
100 DU
30 pull up

Competitor
2 rounds for time:
75 wall ball 20/14#
150 DU
15 ring muscle up or 30 pull up

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

Whiteboard:

Monday, January 18, 2021

Male Clients

1

Tyler
Parker

7:00am CrossFit

0:22

135

2

David
Kan

12:30 PM CrossFit

0:24

#105

3

_Stuart
Chandler

6:00 PM CrossFit

0:25

120

4

Ben
Hanback

12:30 PM CrossFit

0:26

100

5

Chris
Weber

6:00 PM CrossFit

0:29

115lbs

6

Alex
Adkins

5:00 AM CrossFit

0:32

165

6

JD
Mason

4:00 PM CrossFit

0:32

135

7

Clayton
Buescher

4:00 PM CrossFit

0:33

115

8

Tom
Daniel

6:00 AM CrossFit

0:42

85lb

9

Geoff
Cottrill

6:00 AM CrossFit

0:44

135

Female Clients

1

Laura Lynn
Williams

11:30 AM CrossFit

0:22

85

2

Hadley
Davenport

11:30 AM CrossFit

0:26

65

3

Christina
Chandler

6:00 PM CrossFit

0:30

95

3

Flor
Jalikis

5:00 AM CrossFit

0:30

65 lbs

4

Jordan
Wylie

11:30 AM CrossFit

0:35

85

5

Kristen
Kerby Graves

7:00am CrossFit

0:28

#65

5

Laura
Kim

6:00 PM CrossFit

0:28

70lbs

6

Tayler
Saunders

5:00 PM CrossFit

1:05

65

7

Amy
Rahn

4:00 PM CrossFit

0:00

24 sec. power clean #85

7

Jessica
Dodd

4:00 PM CrossFit

0:00

75lbs