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Components

Metcon

Metcon

Metcon

Snatch Deadlift + Han ...

Settings

Workout

JAN 27, 2022

Pre Stretch Primer

3 Sets /
5 Cal Bike
10 Squats

ACCESSORY

A) GH Hip Extension or GH Raise, 5x5

B) Single-arm DB Thruster, 5x5

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Reps)

AMRAP 12 /
5 Push-ups
15 Air Squats
*Add 1 Push-up each rd

Rd 1 = 30 reps
Rd 2 = 31 reps
Rd 3 = 32 reps
Rd 4 = 33 reps
Rd 5 = 34 reps
etc.

WOD

WOD: Metcon (Time)

3 Rounds / 20 cap
Row 1000m
21 Thrusters, 95/65 | 75/55

KIKR

KIKR: Metcon (Calories)

1 minute Max Cals Bike
-rest 1 min
1 minute Max Cals Bike

BARBELL

BAR: Snatch Deadlift + Hang Power Snatch + Overhead Squat (EMOM x 7, work to a heavy set)

Scoring is incorrect
Should be 1x1
Change 3 to 1 and enter weight for heaviest set

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

Whiteboard:

Thursday, January 27, 2022

Male Clients

1

Johnny
Whisman

5:30 AM CrossFit

364 Reps

2

Tom
Wynn

5:30 PM CrossFit

355 Reps

3

Dallas
Hindman

9:00 AM CrossFit

310 Reps

4

Daniel
Baker

5:30 AM CrossFit

306 Reps

9 rounds

4

Stephen
Nwaukwa

5:30 AM CrossFit

306 Reps

5

Derick
Friend

6:30 PM CrossFit

280 Reps

6

Kyle
Ppool

4:30 PM Open Gym

240 Reps

7

Matt
Clark

5:30 AM CrossFit

195 Reps

8

Brian
C. Schexn ...

4:30 PM Open Gym

324 Reps

9

Harry
Judd

6:30 PM CrossFit

274 Reps

10

Jim
Thompson

4:30 PM Open Gym

268 Reps

11

John
Pannell

5:30 AM CrossFit

86 Reps

rocking sit ups

Female Clients

1

Patty
Thompson

4:30 PM Open Gym

381 Reps

2

Aubrey
Baker

12:00 PM Open Gym

360 Reps

3

Jennifer
Nelson

12:00 PM Open Gym

309 Reps

4

Dani
Truitt

6:30 PM CrossFit

306 Reps

5

Sammy
Epperson

9:00 AM CrossFit

240 Reps

6

Deidre
Schexnayder

4:30 PM Open Gym

345 Reps

7

Chandra
Hindman

9:00 AM CrossFit

280 Reps

8

Amber
Green

4:30 PM Open Gym

268 Reps

scaled pushups

9

Candy
Wickham

9:00 AM CrossFit

240 Reps

knee push ups

10

Lauren
Spratt

5:30 AM CrossFit

231 Reps

11

Dainelle
Herl

5:30 PM CrossFit

187 Reps

12

Brandi
Harper

5:30 PM CrossFit

185 Reps

13

Brook
Fielder

9:00 AM CrossFit

180 Reps

knee pu's

14

Bri
Hibdon

5:30 PM CrossFit

56 Reps

15

Rayleigh
Rowell

5:30 PM CrossFit

55 Reps

16

Ashley
Fugate

9:00 AM CrossFit

50 Reps

17

Peggy
Campbell

5:30 PM CrossFit

38 Reps

18

Alicia
Coble

9:00 AM CrossFit

30 Reps

18

Meggan
Eastham

9:00 AM CrossFit

30 Reps