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Components

Power Snatch

Clean and Jerk

Back Squat

Metcon

Settings

Workout

CF - 3/1/21

A:

3 sets
10 cal bike
10 pvc pass-throughs
5 Power snatch with empty barbell

B: Power Snatch (2x10 reps @ 55-65 % TNG if able)

C: Clean and Jerk (2x10 reps @ 55-65% TNG if able)

D: Back Squat (10 min to find a heav 3)

E: Metcon (Time)

2 rounds for time:
40 alt hang db snatch 50/35
20 bbjo 24/20

10:00 cap

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

Whiteboard:

Monday, March 01, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

2 x 10 @ 155 lbs

2

Jason
Springer

5:00 PM CrossFit

2 x 10 @ 135 lbs

115-135

2

JD
Mason

5:00 PM CrossFit

2 x 10 @ 135 lbs

2

Tyler
Parker

5:00 AM CrossFit

2 x 10 @ 135 lbs

135/145

3

Geoff
Cottrill

6:00 AM CrossFit

2 x 10 @ 125 lbs

3

Wade
Kilgore

6:00 AM CrossFit

2 x 10 @ 125 lbs

4

_Stuart
Chandler

6:00 PM CrossFit

2 x 10 @ 115 lbs

TNG

4

Brady
Killion

4:00 PM CrossFit

2 x 10 @ 115 lbs

4

Cory
Rexford

11:30 AM CrossFit

2 x 10 @ 115 lbs

4

Drew
Snipes

12:30 PM CrossFit

2 x 10 @ 115 lbs

5

Andy
Wegman

7:00am CrossFit

2 x 10 @ 105 lbs

6

Chris
Walters

11:30 AM CrossFit

2 x 10 @ 95 lbs

6

Chris
Weber

6:00 PM CrossFit

2 x 10 @ 95 lbs

95 and 105

6

Dustin
Dowell

11:30 AM CrossFit

2 x 10 @ 95 lbs

10 x 75 10 x 95

6

Matt
Blackburn

5:00 AM CrossFit

2 x 10 @ 95 lbs

6

Tom
Daniel

6:00 AM CrossFit

2 x 10 @ 95 lbs

7

Ben
Hanback

11:30 AM CrossFit

2 x 10 @ 80 lbs

8

Andrew
Belcher

6:00 AM CrossFit

2 x 10 @ 75 lbs

8

Mark
McKnight

5:00 AM CrossFit

2 x 10 @ 75 lbs

8

Mitchell
Bilbro

5:00 AM CrossFit

2 x 10 @ 75 lbs

9

Marco
Ramirez

6:00 PM CrossFit

2 x 10 @ 65 lbs

9

Robert
Carpenter

7:00am CrossFit

2 x 10 @ 65 lbs

10

David
Kan

6:00 PM CrossFit

2 x 8 @ 95 lbs

8,1,1

Female Clients

1

Christina
Chandler

6:00 PM CrossFit

2 x 10 @ 85 lbs

2

Danielle
Frances

6:00 PM CrossFit

2 x 10 @ 75 lbs

2

Flor
Jalikis

5:00 AM CrossFit

2 x 10 @ 75 lbs

2

Lauren
McKnight

6:00 AM CrossFit

2 x 10 @ 75 lbs

tng

3

Brittany
Hanback

11:30 AM CrossFit

2 x 10 @ 70 lbs

4

Hadley
Davenport

11:30 AM CrossFit

2 x 10 @ 65 lbs

4

Jessica
Dodd

12:30 PM CrossFit

2 x 10 @ 65 lbs

4

Kristina
Moore

5:00 PM CrossFit

2 x 10 @ 65 lbs

4

Laura
Kim

5:00 PM CrossFit

2 x 10 @ 65 lbs

4

Melanie
Velazquez

7:00am CrossFit

2 x 10 @ 65 lbs

4

Morgan
Webb

4:00 PM CrossFit

2 x 10 @ 65 lbs

5

Sage
West

11:30 AM CrossFit

2 x 10 @ 60 lbs

55;60

5

Tayler
Saunders

4:00 PM CrossFit

2 x 10 @ 60 lbs

6

Chloe
Shockman

5:00 PM CrossFit

2 x 10 @ 55 lbs

6

Destinee
Johnson

7:00am CrossFit

2 x 10 @ 55 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

2 x 10 @ 55 lbs

7

Allison
Prince

6:00 PM CrossFit

2 x 10 @ 35 lbs

8

Amy
Rahn

4:00 PM CrossFit

2 x 10 @ 0 lbs

85 hg clean