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Components

6 x 1 snatch balance ...

Snatch Pull

Metcon

Settings

Workout

CF - 4/14/21

A:

100 du (200 singles)
30 banded good mornings
20 single arm db ohs (10/10 each side )

B: 6 x 1 snatch balance + 1 OHS Complex (EMOM 6 - 1+1)

6x1+1 up to 80% of snatch ; rest 2:00

C: Snatch Pull (6 snatch pull singles @ 100% ; rest :90 )

Snatch Pull

D: Metcon (Time)

GPP
3 rounds for time:
20/15 cal assault
8 devil press 35/20

Competitor
3 rounds for time:
20/15 cal assault
8 devil press 50/35

Cap 10:00

E: Metcon (No Measure)

2 sets:
90' hsw ( 15 wall walk )
:40 hollow body
:10 adductor plank e/ side ( bottom knee down, top leg pulling down on bench )
rest :30

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

Whiteboard:

Wednesday, April 14, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

6 x 2 @ 225 lbs

2

Brandon
Zajac

5:00 AM CrossFit

6 x 2 @ 185 lbs

2

Wade
Kilgore

11:30 AM CrossFit

6 x 2 @ 185 lbs

3

Geoff
Cottrill

5:00 AM CrossFit

6 x 2 @ 165 lbs

4

_Stuart
Chandler

5:00 PM CrossFit

6 x 2 @ 155 lbs

4

Matt
Blackburn

5:00 AM CrossFit

6 x 2 @ 155 lbs

Worked up

5

Ryan
Holman

4:00 PM CrossFit

6 x 2 @ 135 lbs

125x2, 135x2, 145x2

6

Drew
Welch

5:00 AM CrossFit

6 x 2 @ 125 lbs

Worked up to 125, failed 135

6

Flynt
Foster

6:00 AM CrossFit

6 x 2 @ 125 lbs

7

Chris
Weber

11:30 AM CrossFit

6 x 2 @ 115 lbs

7

Luke
Wylie

5:00 PM CrossFit

6 x 2 @ 115 lbs

8

David
Kan

6:00 PM CrossFit

6 x 2 @ 95 lbs

8

Nate
Dodd

12:30 PM CrossFit

6 x 2 @ 95 lbs

9

Robert
Carpenter

7:00am CrossFit

6 x 2 @ 85 lbs

10

Todd
Moore

4:00 PM CrossFit

6 x 2 @ 75 lbs

10

Tom
Daniel

6:00 AM CrossFit

6 x 2 @ 75 lbs

11

Ben
Hanback

12:30 PM CrossFit

6 x 2 @ 65 lbs

11

Carl
Upton

7:00am CrossFit

6 x 2 @ 65 lbs

11

Toby
Cooper

11:30 AM CrossFit

6 x 2 @ 65 lbs

85 too much today 😐

Female Clients

1

Hannah
Russell

5:00 AM CrossFit

6 x 2 @ 125 lbs

2

Christine
Smith

4:00 PM CrossFit

6 x 2 @ 115 lbs

3

Colette
SavageJones

5:00 AM CrossFit

6 x 2 @ 95 lbs

3

Flor
Jalikis

5:00 AM CrossFit

6 x 2 @ 95 lbs

Cookie monster style

4

Jessica
Dodd

4:00 PM CrossFit

6 x 2 @ 90 lbs

4

Kristina
Moore

4:00 PM CrossFit

6 x 2 @ 90 lbs

5

Destinee
Johnson

7:00am CrossFit

6 x 2 @ 85 lbs

5

Jordan
Wylie

6:00 AM CrossFit

6 x 2 @ 85 lbs

6

Brittany
Hanback

12:30 PM CrossFit

6 x 2 @ 75 lbs

6

Laura Lynn
Williams

11:30 AM CrossFit

6 x 2 @ 75 lbs

7

Susie
Bilbro

6:00 AM CrossFit

6 x 2 @ 70 lbs

8

Sage
West

11:30 AM CrossFit

6 x 2 @ 65 lbs

9

Catherine
Yancy

5:00 PM CrossFit

6 x 2 @ 55 lbs

9

Danielle
Frances

6:00 PM CrossFit

6 x 2 @ 55 lbs

9

Shannon
Lyczkowski

6:00 PM CrossFit

6 x 2 @ 55 lbs

9

Tori
Lyczkowski

6:00 PM CrossFit

6 x 2 @ 55 lbs

10

Suzette
Panton

11:30 AM CrossFit

3 x 2 @ 60 lbs