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Components

Power Snatch

Power Clean

Metcon

Metcon

Settings

Workout

WEDNESDAY 9.28.16

Warm-up

Steady 5 Minute AMRAP:
3 Tall Box Jumps
6 High Hang Power Cleans (Light)
9 Calorie Row

1: Power Snatch (1RM)

Power Snatch

*15 min
**3 attempts

2: Power Clean (1RM)

*15 min
** 3 attempts

MC: Metcon (Time)

For Time:
10-1
Kettlebell Swings 70/53
HSPU

KB Swing
70/53 RX+
53/35 RX
Deficit Strict HSPU 45lb RX+
HSPU RX
*20 min cap

EC: Metcon (Time)

EXTRA CREDIT #1
3 Rounds for Time:
Run 800m
2K Row

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

Whiteboard:

Wednesday, September 28, 2016

Male Clients

1

Ryan
Vanvoorhis

9:30 AM CrossFit

1 x 1 @ 205 lbs

2

Tannen
Mitchell

4:30 PM CrossFit

1 x 1 @ 190 lbs

3

Juan
Baltierra

6:30 PM CrossFit

1 x 1 @ 175 lbs

4

Bob
Roehrenbach

5:30 PM CrossFit

1 x 1 @ 170 lbs

5

phillip
costas

9:30 AM CrossFit

1 x 1 @ 155 lbs

6

Robbie
McMath

4:30 PM CrossFit

1 x 1 @ 145 lbs

7

Jeff
Bates

9:30 AM CrossFit

1 x 1 @ 125 lbs

8

Ryan
McKeel

4:30 PM CrossFit

1 x 1 @ 120 lbs

Female Clients

1

Erin
Bonthron

4:30 PM CrossFit

1 x 1 @ 125 lbs

2

simone
kalhorn

6:00 AM CrossFit

1 x 1 @ 120 lbs

3

Lindsey
Chapin

4:30 PM CrossFit

1 x 1 @ 115 lbs

PR :-D

4

Shantez
Willis

9:30 AM CrossFit

1 x 1 @ 110 lbs

5

Hilary
Boyd

6:30 PM CrossFit

1 x 1 @ 100 lbs

6

Jenna
Daley

6:00 AM CrossFit

1 x 1 @ 95 lbs

7

Cassandra
Nowaczyk

6:30 PM CrossFit

1 x 1 @ 85 lbs

7

Ellie
Carter

5:30 PM CrossFit

1 x 1 @ 85 lbs

8

Charlie
Brown

4:30 PM CrossFit

1 x 1 @ 80 lbs

9

Private

9:30 AM CrossFit

1 x 1 @ 70 lbs

10

Sarah
BARTLES

12:00 PM CrossFit

1 x 1 @ 65 lbs

11

Pilar
Perez

12:00 PM CrossFit

1 x 1 @ 55 lbs