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5/23/2018 - Wednesday's WOD

2 Rounds
with a PVC:

10 Hang Snatch
10 Behind the Neck Press
10 Overhead Squats

3 Rounds Increase with a bar /weight

10 Snatch deadlifts
10 Hang Snatch
10 Behind the neck press
10 Overhead squat

Snatch (EMOM 20)

Snatch

Work up to a heavy weight for today. If they feel good, go for a 1RM

Metcon (No Measure)

100 Meter Sprints 10 - EMOM

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

Whiteboard:

Wednesday, May 23, 2018

Male Clients

1

Edward
Garcia

CrossFit: 6:00 AM

1 x 1 @ 205 lbs

2

Trevor
Derby

CrossFit: 4:30 PM

1 x 1 @ 195 lbs

3

Keith
Bock

CrossFit: 6:00 AM

1 x 1 @ 175 lbs

2 attempts @ 195, high enough, need confidence to hop under and l...

3

Ryan
Singerman

CrossFit: 6:00 AM

1 x 1 @ 175 lbs

4

Corey
Schwanz

CrossFit: 6:00 AM

1 x 1 @ 165 lbs

5

Drew
Bogs

CrossFit: 7:00 AM

1 x 1 @ 150 lbs

PR!!!!!

6

Chad
Jacquay

CrossFit: 9:30 AM

2 x 1 @ 145 lbs

7

Randy
Kilbourne

CrossFit: 12:00 PM

1 x 1 @ 105 lbs

7

Scott
Krafft

CrossFit: 5:30 PM

1 x 1 @ 105 lbs

Female Clients

1

Candy
Couch

CrossFit: 4:30 PM

1 x 1 @ 145 lbs

2

Nicky
Schwanz

CrossFit: 4:30 PM

1 x 1 @ 120 lbs

3

Private

CrossFit: 9:30 AM

1 x 2 @ 105 lbs

4

Paula
Mamani

CrossFit: 7:00 AM

1 x 1 @ 70 lbs

5

Lisa
Michelsen

CrossFit: 6:00 AM

1 x 1 @ 55 lbs

Struggle with getting movement coordinated. Kryptonite?

6

Amanda
Benz

CrossFit: 4:30 PM

1 x 1 @ 0 lbs

I was here.

6

Private

CrossFit: 6:30 PM

1 x 1 @ 0 lbs