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Components
Clean/Lunge Complex
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
Nutrition
Open Gym
Powerlifting
Pre Teens (8-12)
West CrossFit Teens
Youth Program South
Date
Workout
Thur 12-19-19s - CrossFit Salem South
Thur 12/19/19 - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM WOD
12:00 PM WOD
3:30 PM WOD
3:30 Open Gym
4:30 PM WOD
4:30 PM WOD
5:30 PM WOD
5:30 PM WOD
6:30 PM WOD
6:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (14/15)
Workout
Thur 12-19-19s
1: Clean/Lunge Complex (EMOM 14:00)
2 Power Clean + 4 Front Rack Lunges
Consider the reps and go with a medium weight. Target is approx 50% of your max clean or lunge. The 6 reps should not take more than 30 seconds.
2: Metcon (Time)
Complete 3 rounds for time:
500m Row
20 Snatches (50/35# DB)
20 Box Jumps (24/20")
scale as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 19, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Steve
South
5:30 PM WOD
14 x 1 @ 185 lbs
2
Cody
Labahn
4:30 PM WOD
14 x 1 @ 175 lbs
3
Ted
TooTall
3:30 PM WOD
14 x 1 @ 165 lbs
4
Scott
Seo
6:30 PM WOD
14 x 1 @ 155 lbs
5
Anthony
Melendez
6:30 PM WOD
14 x 1 @ 135 lbs
5
Collin
Kayser
4:30 PM WOD
14 x 1 @ 135 lbs
5
Joe
Chase
3:30 PM WOD
14 x 1 @ 135 lbs
5
Paul
Jones
4:30 PM WOD
14 x 1 @ 135 lbs
6
Conner
Winkler
9:30 AM WOD
14 x 1 @ 115 lbs
6
Rudy
Garibay
3:30 PM WOD
14 x 1 @ 115 lbs
7
Jamie
Teeples
12:00 PM WOD
14 x 1 @ 100 lbs
Much more weight than Verconica Wilcox
7
Shawn
Richardson
6:30 PM WOD
14 x 1 @ 100 lbs
8
Andy
Frank
12:00 PM WOD
14 x 1 @ 95 lbs
9
Peter "Bir ...
Kauss
5:30 PM WOD
10 x 1 @ 185 lbs
engine failure?
Female Clients
1
Heidi
Lloyd
9:30 AM WOD
14 x 1 @ 95 lbs
1
Nikki
Nelson
9:30 AM WOD
14 x 1 @ 95 lbs
1
Priscilla
Hawley
5:30 PM WOD
14 x 1 @ 95 lbs
1
Veronica
Wilcox
12:00 PM WOD
14 x 1 @ 95 lbs
2
Jessica
Warburton
6:30 PM WOD
14 x 1 @ 85 lbs
2
Olivia
Dias
5-7 AM Open Gym
14 x 1 @ 85 lbs
3
Claire
Nettleton
3:30 PM WOD
14 x 1 @ 75 lbs
3
Livie
Foley
12:00 PM WOD
14 x 1 @ 75 lbs
3
Sheri
Baker
5-7 AM Open Gym
14 x 1 @ 75 lbs
4
Private
9:30 AM WOD
14 x 1 @ 65 lbs
4
Lindsey
Angell
5:30 PM WOD
14 x 1 @ 65 lbs
4
Stephanie
Vincent
4:30 PM WOD
14 x 1 @ 65 lbs
5
Alyssa
Henry
5:30 PM WOD
14 x 1 @ 55 lbs
6
Deidre
Jones
4:30 PM WOD
14 x 1 @ 45 lbs
6
Susan
Taylor
5:30 PM WOD
14 x 1 @ 45 lbs
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