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Components

Squat Snatch

Clean and Jerk

Back Squat

Metcon

Settings

Workout

CF - 1/25/21

A:

Alt emom x 6
Odd- :20 assault
Even- :20 ski/Row
*Hold a hard but repeatable effort

B: Squat Snatch (3 x1 squat snatch @ 70-75%; Rest as needed)

C: Clean and Jerk (3x1 clean and jerk @ 70-75% )

D: Back Squat (2x10 @ 60-70%; rest 2:00 btw)

E: Metcon (Time)

GPP and Competitor

For time:
100 wall ball 20/14
75/55 cal row
50 wall ball
25/20 cal row

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

Whiteboard:

Monday, January 25, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

3 x 1 @ 185 lbs

2

Tyler
Parker

5:00 AM CrossFit

3 x 1 @ 165 lbs

3

Jason
Springer

6:00 PM CrossFit

3 x 1 @ 155 lbs

3

JD
Mason

5:00 PM CrossFit

3 x 1 @ 155 lbs

4

Alan
Hutcheson

11:30 AM CrossFit

3 x 1 @ 135 lbs

5

David
Kan

6:00 PM CrossFit

3 x 1 @ 125 lbs

5

Private

5:00 AM CrossFit

3 x 1 @ 125 lbs

5

Geoff
Cottrill

6:00 AM CrossFit

3 x 1 @ 125 lbs

6

Andy
Wegman

11:30 AM CrossFit

3 x 1 @ 115 lbs

Minimal hip pain

6

Ben
Hanback

12:30 PM CrossFit

3 x 1 @ 115 lbs

6

Tanner
Yancy

5:00 PM CrossFit

3 x 1 @ 115 lbs

7

Andrew
Belcher

6:00 AM CrossFit

3 x 1 @ 105 lbs

8

Chris
Beavers

6:00 AM CrossFit

3 x 1 @ 95 lbs

9

Robert
Carpenter

7:00am CrossFit

3 x 1 @ 85 lbs

Female Clients

1

Christina
Chandler

6:00 PM CrossFit

3 x 1 @ 105 lbs

1

Jordan
Wylie

5:00 PM CrossFit

3 x 1 @ 105 lbs

2

Jessica
Dodd

4:00 PM CrossFit

3 x 1 @ 100 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

3 x 1 @ 95 lbs

4

Kristina
Moore

5:00 PM CrossFit

3 x 1 @ 85 lbs

5

Destinee
Johnson

7:00am CrossFit

3 x 1 @ 80 lbs

5

Flor
Jalikis

5:00 AM CrossFit

3 x 1 @ 80 lbs

More like Muscle snatch and oh squat

6

Tayler
Saunders

4:00 PM CrossFit

3 x 1 @ 75 lbs

Did an extra at 75

7

Morgan
Webb

4:00 PM CrossFit

3 x 1 @ 70 lbs

8

Allison
Prince

5:00 PM CrossFit

3 x 1 @ 65 lbs

9

Sage
West

11:30 AM CrossFit

3 x 1 @ 55 lbs

10

Amy
Rahn

4:00 PM CrossFit

3 x 1 @ 0 lbs

105 squat clean