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Components

Squat Snatch

Overhead Squat

Metcon

Settings

Workout

CF - 10/09/20

A:

Erg for 5:00
10 pass throughs, 10 around the worlds
then
with barbell
2 rds
5 snatch grip DL
5 snatch high pulls
5 OHS
5 Hang snatch

B: Squat Snatch (2x1 @ 75%; 2x1 @ 80%, 2x1 @85%, 2x1 @ 90%)

C: Overhead Squat (5x2-3 @ 75-80%; rest as needed)

D: Metcon (AMRAP - Rounds and Reps)

8 min amrap:
2 muscle up ( ring or bar )
4 deads (315/220)

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

Whiteboard:

Friday, October 09, 2020

Male Clients

1

Brandon
Zajac

4:00 PM CrossFit

2 x 1 @ 240 lbs

2

Tyler
Parker

5:00 AM CrossFit

2 x 1 @ 190 lbs

3

JD
Mason

5:00 PM CrossFit

2 x 1 @ 185 lbs

3

Wade
Kilgore

6:00 AM CrossFit

2 x 1 @ 185 lbs

4

Jeremy
Hutzel

11:30 AM CrossFit

2 x 1 @ 155 lbs

5

Garrett
McKnight

5:00 PM CrossFit

2 x 1 @ 145 lbs

6

Flynt
Foster

6:00 AM CrossFit

2 x 1 @ 140 lbs

7

Dustin
Dowell

7:00am CrossFit

2 x 1 @ 125 lbs

75 85 95 105 115 125

Female Clients

1

Ryan
Elizabeth ...

6:00 AM CrossFit

2 x 1 @ 110 lbs

2

Melanie
Velazquez

5:00 PM CrossFit

2 x 1 @ 105 lbs

Meh! Not using my hips.

3

Destinee
Johnson

7:00am CrossFit

2 x 1 @ 95 lbs

3

Tess
Free

6:00 AM CrossFit

2 x 1 @ 95 lbs

4

Amy
Rahn

4:00 PM CrossFit

2 x 1 @ 90 lbs

4

Laura
Kim

5:00 PM CrossFit

2 x 1 @ 90 lbs

75-80-85-90

5

Kristen
Kerby Graves

6:00 AM CrossFit

2 x 1 @ 85 lbs

6

Allison
Prince

11:30 AM CrossFit

2 x 1 @ 70 lbs

55; 60; 65; 70

6

Morgan
Webb

11:30 AM CrossFit

2 x 1 @ 70 lbs