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Components
Power Snatch
Metcon
Settings
Location
(All)
CrossFit Praus
Program
Bootcamp
Childcare
CrossFit
Foundations
Guest Class
Gymnastics
Home Gym
Olympic Lifting
Open Gym
Strength
Date
Workout
01/06/2020 - Monday's WOD - CrossFit Praus
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 9:30 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (15/15)
Workout
01/06/2020 - Monday's WOD
3 Minutes on bike or rower:
3 rounds:
10 Banded T Pulls
10 banded pass throughs
10 Overhead Squats
50' Buttkickers
50' High Knees
Power Snatch (8 x 3 @ 60-69% of 1RM)
Power Snatch
Complete E2MOM set of 3 - not touch and go, working on technique and doing 3 quick singles.
Metcon (Time)
5 Rounds for time:
15 Kettlebell Swings
15 Burpees
Competition: (70/53)
Intermediate (53/35)
12 Burpees
Scaled (35/25)
10 Burpees
* or as needed
Cap 15 Minutes
* Courtesy of Chris Spealler
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 06, 2020
Male Clients
1
Edward
Garcia
CrossFit: 6:00 AM
8 x 3 @ 155 lbs
2
Ryan
Fruchey
CrossFit: 12:00 PM
8 x 3 @ 150 lbs
3
Jacob
Lawson
CrossFit: 4:30 PM
8 x 3 @ 135 lbs
3
Logan
Husted
CrossFit: 4:30 PM
8 x 3 @ 135 lbs
4
Chad
Jacquay
CrossFit: 4:30 PM
8 x 3 @ 125 lbs
5
David
Stahl
CrossFit: 7:00 AM
8 x 3 @ 115 lbs
5
Randy
Kilbourne
CrossFit: 12:00 PM
8 x 3 @ 115 lbs
6
Drew
Bogs
CrossFit: 6:30 PM
8 x 3 @ 105 lbs
6
Drew
Bogs
CrossFit: 6:30 PM
8 x 3 @ 105 lbs
7
Chris
Hoff
CrossFit: 6:00 AM
8 x 3 @ 95 lbs
7
Ilia
Anguelov
CrossFit: 12:00 PM
8 x 3 @ 95 lbs
7
Kellen
Watkins
CrossFit: 7:00 AM
8 x 3 @ 95 lbs
7
Nick
Hoffman
CrossFit: 7:00 AM
8 x 3 @ 95 lbs
7
Scott
Krafft
CrossFit: 12:00 PM
8 x 3 @ 95 lbs
8
Steve
Thomas
CrossFit: 9:30 AM
7 x 3 @ 115 lbs
Full Snatch
Female Clients
1
Caryn
Garton
CrossFit: 6:00 AM
8 x 3 @ 110 lbs
2
Amanda
Berish
CrossFit: 4:30 PM
8 x 3 @ 85 lbs
2
Angela
Dotson
CrossFit: 4:30 PM
8 x 3 @ 85 lbs
2
Misty
Wallin
CrossFit: 7:00 AM
8 x 3 @ 85 lbs
3
Melissa
Gratz
CrossFit: 6:00 AM
8 x 3 @ 80 lbs
4
Private
CrossFit: 12:00 PM
8 x 3 @ 75 lbs
4
Annie
Giddens
CrossFit: 9:30 AM
8 x 3 @ 75 lbs
4
Kelci
Burnham
CrossFit: 12:00 PM
8 x 3 @ 75 lbs
4
Lauren
Loy
CrossFit: 4:30 PM
8 x 3 @ 75 lbs
5
Amanda
Benz
CrossFit: 9:30 AM
8 x 3 @ 65 lbs
5
Dani
Meshberger
CrossFit: 4:30 PM
8 x 3 @ 65 lbs
6
Heather
Korte
CrossFit: 9:30 AM
8 x 3 @ 55 lbs
6
Karen
Norrick
CrossFit: 6:00 AM
8 x 3 @ 55 lbs
6
Terris
Elkins
CrossFit: 7:00 AM
8 x 3 @ 55 lbs
7
Becki
Jacquay
CrossFit: 4:30 PM
8 x 3 @ 45 lbs
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