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Components

Snatch Complex

Back Squat

Metcon

Settings

Workout

CF - 3/15/21

A:

Alt emom x 9
1-:30 row / ski
2- 10 banded face pul
3- 10 push up

B: Snatch Complex (3 )

3x3 power snatch + 2 squat snatch @ 70-75% of power snatch
rest 2:00

C: Back Squat (3 x 3 back squat @ 80-85%)

D: Metcon (4 Rounds for reps)

GPP
4 x AMRAP 4 (1:00 rest)
15 - Thrusters 75/55
12 - pullups
9 - Bar facing burpees

Competitor
4 x AMRAP 4 (1:00 rest)
15 - Thrusters 95/65
12 - Chest to Bar pullups
9 - Bar facing burpees

each amrap picks up where the other left off. i.e. finished with 5 bfb, start the next with 4 BFB

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

Whiteboard:

Monday, March 15, 2021

Male Clients

1

Tyler
Parker

7:00am CrossFit

3 x 5 @ 150 lbs

2

JD
Mason

5:00 PM CrossFit

3 x 5 @ 145 lbs

3

Jason
Springer

5:00 PM CrossFit

3 x 5 @ 135 lbs

4

Andy
Wegman

7:00am CrossFit

3 x 5 @ 125 lbs

4

Drew
Snipes

12:30 PM CrossFit

3 x 5 @ 125 lbs

95,115,125

4

Geoff
Cottrill

6:00 AM CrossFit

3 x 5 @ 125 lbs

4

Wade
Kilgore

6:00 AM CrossFit

3 x 5 @ 125 lbs

5

Ben
Hanback

12:30 PM CrossFit

3 x 5 @ 115 lbs

5

Brady
Killion

12:30 PM CrossFit

3 x 5 @ 115 lbs

5

Tanner
Yancy

6:00 PM CrossFit

3 x 5 @ 115 lbs

6

Chris
Weber

7:00am CrossFit

3 x 5 @ 95 lbs

7

Robert
Carpenter

7:00am CrossFit

3 x 5 @ 85 lbs

7

Tom
Daniel

6:00 AM CrossFit

3 x 5 @ 85 lbs

8

Drew
Welch

7:00am CrossFit

3 x 5 @ 75 lbs

Female Clients

1

Kristina
Moore

5:00 PM CrossFit

3 x 5 @ 75 lbs

1

Laura
Kim

4:00 PM CrossFit

3 x 5 @ 75 lbs

2

Brittany
Hanback

12:30 PM CrossFit

3 x 5 @ 70 lbs

2

Melanie
Velazquez

4:00 PM CrossFit

3 x 5 @ 70 lbs

3

Catherine
Yancy

5:00 PM CrossFit

3 x 5 @ 55 lbs

3

Danielle
Frances

6:00 PM CrossFit

3 x 5 @ 55 lbs

4

Allison
Prince

5:00 PM CrossFit

3 x 5 @ 50 lbs