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250128

Stretching

- AT-HOME -

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Workout

CrossFit - Tue, Jan 28

General Warm-up (No Measure)

1 set:
3:00 slow run, bike, row, or ski

2 sets:
10 PVC pass-throughs
10 PVC good mornings
10 PVC overhead squats
10 PVC behind-the-neck shoulder presses

Specific Warm-up

Set-up

6 snatch deadlifts to midthigh

6 snatch deadlift shrugs

6 muscle snatches

6 overhead squats

6 high hang power snatches

6 hang power snatches

6 power snatches

6 cycling power snatches

build to workout weight*

250128 (AMRAP - Reps)

- RX -
AMRAP 3:
Snatches (95/135 lb)

- INTERMEDIATE -
AMRAP 3:
Snatches (75/115 lb)

- BEGINNER -
AMRAP 3:
Snatches (35/45 lb or lighter)

- MASTERS 55+ -
AMRAP 3:
Snatches (65/95 lb)

Stretching (Checkmark)

Accumulate:
1:00 foam roll upper back
1:00 foam roll quads/side

- AT-HOME - (2 Rounds for reps)

AMRAP 3:
Alternating dumbbell squat snatches (35/50 lb)

Rest 3:00

AMRAP 3:
5 left-arm dumbbell power snatches (35/50 lb)
5 right-arm dumbbell power snatches

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

Whiteboard:

Tuesday, January 28, 2025

Male Clients

1

Josh
Littauer

7:00 am CrossFit

40 Reps

2

Dontae
Smiley

12:00 PM CrossFit

37 Reps

3

Tim
Ferguson

6:00 pm CrossFit

35 Reps

Too much rest

4

Matthew
Bunke

6:00 am CrossFit

32 Reps

5

Eric
Leininger

5:00 am CrossFit

31 Reps

6

Baron
Martin

5:00 pm CrossFit

29 Reps

7

Tony
Kilgore

7:00 am CrossFit

28 Reps

8

Taylor
Smith

5:00 am CrossFit

27 Reps

9

Tommy
Gallardo

6:00 pm CrossFit

26 Reps

10

Cody
Hess

5:00 pm CrossFit

25 Reps

11

Mickey
$ Admony

5:00 pm CrossFit

21 Reps

12

Kyle
Jones

5:00 am CrossFit

20 Reps

13

Angel
Herrera

6:00 pm CrossFit

15 Reps

13

Brian
Poulston

6:00 pm CrossFit

15 Reps

Masters

13

Sudheer
Reddy

5:00 pm CrossFit

15 Reps

after 3 min, did 20 squat snatches every 15 sec

14

Chase
Key

5:00 pm CrossFit

11 Reps

15

David
Guerra

5:00 am CrossFit

50 Reps

Master RX; Isabell 1:29

16

Kyle
Minton

12:00 PM CrossFit

30 Reps

85lbs

16

Ram
Machness

7:00pm CrossFit

30 Reps

65 lbs

17

Daniel
Russell

5:00 pm CrossFit

29 Reps

115lbs

17

Eduardo
Tisoy

5:00 pm CrossFit

29 Reps

115 lbs

18

Joseph
Pina

7:00pm CrossFit

28 Reps

95

19

Mark
Brooks

5:00 am CrossFit

26 Reps

115#

20

Danila
Morokov

7:00pm CrossFit

25 Reps

#75

20

Noel
Janacek

7:00 am CrossFit

25 Reps

115#

20

Private

7:00pm CrossFit

25 Reps

21

Antonio
Perez

12:00 PM CrossFit

24 Reps

75#

21

Joel
Gardner

6:00 am CrossFit

24 Reps

95 then 75; trying to use more hip and less shoulder press

22

Chuck
Treanor

5:00 am CrossFit

23 Reps

Masters 95#

22

John
Curl

5:00 am CrossFit

23 Reps

Post: crud/flu/vid

23

Angel
Lecuona

7:00 am CrossFit

21 Reps

#115

24

Phani
Reddy

6:00 pm CrossFit

20 Reps

#95

Female Clients

1

Shannon
Poulston

6:00 pm CrossFit

42 Reps

Master's RX

2

Kathryn
Smith

5:00 pm CrossFit

22 Reps

3

Reyna
Mendoza

6:00 pm CrossFit

21 Reps

#ihatesnatches

4

Private

5:00 pm CrossFit

17 Reps

5

Neelima
Agrawal

5:00 am CrossFit

35 Reps

35

6

Angey
Williams

12:00 PM CrossFit

32 Reps

7@55lb 25@45#

6

Hillie
Machness

7:00pm CrossFit

32 Reps

25lbs

6

Jessica
McNeil

5:00 am CrossFit

32 Reps

55#

6

Stacey
Davis

5:00 am CrossFit

32 Reps

55#

7

Christabelle
Alexander

5:00 pm CrossFit

31 Reps

65#

7

Kim
Yi

6:00 am CrossFit

31 Reps

35#

7

Monette
Crain

6:00 pm CrossFit

31 Reps

65#

7

Stephanie
Carenza

5:00 am CrossFit

31 Reps

45#

8

Annie
Fishback

5:00 pm CrossFit

30 Reps

basic

8

Kristie
Brooks

5:00 am CrossFit

30 Reps

55lbs 2:50

9

Jennifer
Mendoza

7:00 am CrossFit

29 Reps

45 lb

9

Sarah
Ezell

5:00 am CrossFit

29 Reps

#50

10

Emerson
Ruley

5:00 pm CrossFit

27 Reps

65#

11

Kristi
Curl

12:00 PM CrossFit

26 Reps

55#

11

Mariia
Fogel

7:00pm CrossFit

26 Reps

#25

12

Alegra
Alvarez

5:00 pm CrossFit

25 Reps

Intermed. 75#, I think I did 25...

12

Giovanna
Gardner

12:00 PM CrossFit

25 Reps

75

13

Luz
Retana

5:00 pm CrossFit

24 Reps

55

14

Brittiana
Moya-MacIntyre

12:00 PM CrossFit

22 Reps

14

Dyjuana
Mcdonald

5:00 am CrossFit

22 Reps

#35

15

Claudia
Travers

5:00 pm CrossFit

18 Reps

55#

15

Gabriela
Salvadori ...

7:00 am CrossFit

18 Reps

85# 😢

16

EMMANUELLE
BOISVERT

7:00 am CrossFit

8 Reps

55lbs

16

Nicole
Dickerson

7:00pm CrossFit

8 Reps

35lbs