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Components

Metcon

Hang Snatch

Back Squat

Snatch Pull

Settings

Workout

MONDAY 5.15.17

WU:

500M Row
1:00 each side pigeon pose
1:00 each side spiderman reach
1:00 Russian Baby makers
then
Trap/First Rib Lacrosse Ball Mobilization
Foam Roll- thoracic and lats

MC: Metcon (Time)

3RFT:
10 Power Cleans (135/95)
10 Front Squats
10 Jerks
50 DU

1: Hang Snatch (CUSTOM)

65%/4
70%/4
(75%/3)3

2: Back Squat (CUSTOM)

79%/5
85%/1
79%/5
87%/1
79%/5
89%/1

EC: Snatch Pull (CUSTOM)

80%/5
(85%/5)4
* Hang (mid thigh)

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

Whiteboard:

Monday, May 15, 2017

Male Clients

1

Ben
Sauer

5:30 PM CrossFit

8:13

2

Juan
Baltierra

5:30 PM CrossFit

9:10

3

Ryan
McNamara

4:30 PM CrossFit

9:18

4

kilmonger
.

9:30 AM CrossFit

9:45

5

Matt
Kruzicki

4:30 PM CrossFit

9:46

6

chris
pinnick

4:30 PM CrossFit

14:30

7

Ben
Breslin

5:30 PM CrossFit

14:47

8

Jeff
Bates

9:30 AM CrossFit

13:05

95 lb. bar, sub singles.

9

David
Nelson

5:30 PM CrossFit

14:43

95lb bar, SU

10

Kevin
Hardy

9:30 AM CrossFit

15:00

Hit time cap @ third round. Ended at front squats

Female Clients

1

Loree
Thornton

4:30 PM CrossFit

6:14

2

Erin
Bonthron

5:30 PM CrossFit

8:28

3

simone
kalhorn

6:00 AM CrossFit

8:40

4

Jenna
Daley

12:00 PM CrossFit

9:36

5

Hilary
Boyd

12:00 PM CrossFit

20:42

death

6

Lindsey
Chapin

12:00 PM CrossFit

10:12

7

Maura
Sobremesana

4:30 PM CrossFit

10:39

75#

8

tamara
rinehart

4:30 PM CrossFit

10:40

9

Melissa
Wood

5:30 PM CrossFit

11:53

65#, DU's

10

Pilar
Perez

9:30 AM CrossFit

14:17

2 rounds 65#, last round 75#

11

Private

9:30 AM CrossFit

15:00

12

Sheri
Churchill

9:30 AM CrossFit

21:05

65#, 15C Row