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Components

12 Min EMOM (4/10/14)

Chest-To-Bar Pull-ups

GHD Back Extensions

‘Heavy Nancy’

Settings

Workout

06/01/16

Warm-up

A: Coaches Choice

Strength

B: 12 Min EMOM (4/10/14) (AMRAP - Reps)

Odd Min:
6x Hang Power Snatch (135/95) Rx+, (115/75) Rx, (95/65) Sc

Even Min:
12x KB Swings (70/53) Rx+, (53/35) Rx, (35/26) Sc

Extra Work

C1: Chest-To-Bar Pull-ups (3 x 10 )

C2: GHD Back Extensions (3 x 15 (45/25))

Conditioning

D: ‘Heavy Nancy’ (Time)

5 Rounds

Run 400m
15 OHS 135/95lbs

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Whiteboard:

Wednesday, June 01, 2016

Leaderboard

Men's 12 Min EMOM (4/10/14)
Brian Wilcox	04/10/2014	216 Reps

Women's 12 Min EMOM (4/10/14)
No female leaders to show...

Male Clients

1

Kirk
Moore

5:15 AM CrossFit

108 Reps

2

Alberto
Fabian

9:15 AM CrossFit

108 Reps

2

Private

5:15 AM CrossFit

108 Reps

2

Christopher
Mink

5:15 AM CrossFit

108 Reps

2

Willie
Ramos

9:15 AM CrossFit

108 Reps

3

JOSE
MELENDEZ

4:30 PM CrossFit

90 Reps

4

charles
lafkoff

9:15 AM CrossFit

180 Reps

26# kb 65# bar

5

Jeff
Peltier

5:15 AM CrossFit

108 Reps

Did 95 # snatch and 53# kettlebell

5

Travis
Thornley

4:30 PM CrossFit

108 Reps

95# 44#

6

Brian
Wilcox

5:15 AM CrossFit

96 Reps

53 kb 95 snatch

7

Anil
Hussain

5:30 PM CrossFit

90 Reps

75#, 53# KB

8

Kyle
Krueger

5:15 AM CrossFit

80 Reps

Female Clients

1

Leslie
Eldred

5:30 PM CrossFit

108 Reps

2

Brie
Gomez

4:30 PM CrossFit

100 Reps

first rd @ rx+ then drop to 85, rx+ kb

3

Katie
Wright

9:15 AM CrossFit

108 Reps

snatches 30lb-50lbs

3

Paula
Lampl

9:15 AM CrossFit

108 Reps

1 RD of 6 @ 45 max

4

Linda
Ramos

9:15 AM CrossFit

102 Reps

last 2 HPS only did 3 reps ea

5

Elizabeth
Wells

5:30 PM CrossFit

12 Reps

30 lb bb 30 lb kb

5

haidee
santiago

5:15 AM CrossFit

12 Reps

40 lb