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Components
1 Power Snatch + 1 Snatch
Metcon
Settings
Location
(All)
CrossFit Ridgeline
Program
Date
Workout
Four Square - CrossFit Ridgeline
Class
(All)
6:00am CrossFit
8:00am CrossFit
12:00pm CrossFit
3:30pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (19/15)
Workout
Four Square
1 Power Snatch + 1 Snatch (Work to a MODERATELY HEAVY complex)
Not unbroken. Wait 5 sec between movements.
Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
300/250 Meter Row
40 Double Unders
5 Power Snatches 95/65 (RX+135/95)
Core
2 rounds:
Knee tucked hollow rocks x 12
https://www.youtube.com/watch?v=v4IZMt3aqAg
Single arm plank hold x 15 sec
https://www.youtube.com/watch?v=c9u6RXjrVDQ
Side plank rotations x 8 each
https://www.youtube.com/watch?v=K33B95sqD1E
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 14, 2020
Male Clients
1
Jackson
Cramer
3:30pm CrossFit
1 x 2 @ 165 lbs
1
Marc
Williams
3:30pm CrossFit
1 x 2 @ 165 lbs
2
Eric
Pethtel
4:30pm CrossFit
1 x 2 @ 155 lbs
2
Nate
Smith
6:00am CrossFit
1 x 2 @ 155 lbs
12pm
2
Stephen
Sutherland
5:30pm CrossFit
1 x 2 @ 155 lbs
3
Naby
Damarputra
3:30pm CrossFit
1 x 2 @ 145 lbs
3
Tyler
Messenger
6:00am CrossFit
1 x 2 @ 145 lbs
3
Wes
Kinsley
5:30pm CrossFit
1 x 2 @ 145 lbs
3
Will
Furlow
6:00am CrossFit
1 x 2 @ 145 lbs
Two power snatche
4
Private
5:30pm CrossFit
1 x 2 @ 135 lbs
4
Greg
Eddy
6:30pm CrossFit
1 x 2 @ 135 lbs
4
Rick
Kyle
6:30pm CrossFit
1 x 2 @ 135 lbs
5
Aleks
Stefaniak
4:30pm CrossFit
1 x 2 @ 125 lbs
6
Jeff
Martucci
6:00am CrossFit
1 x 2 @ 115 lbs
6
nathan
kinsley
4:30pm CrossFit
1 x 2 @ 115 lbs
7
Guadalupe
Leon
6:30pm CrossFit
1 x 2 @ 105 lbs
7
todd
petty
12:00pm CrossFit
1 x 2 @ 105 lbs
Power
8
Karthi
M
6:30pm CrossFit
1 x 2 @ 100 lbs
45, 65, 75, 85, 95, 100
9
Dan
Liss
6:00am CrossFit
1 x 2 @ 85 lbs
Female Clients
1
Keba
Vance
12:00pm CrossFit
1 x 2 @ 115 lbs
1
Sarah
Civitillo
6:00am CrossFit
1 x 2 @ 115 lbs
2
Teresa
Stire
12:00pm CrossFit
1 x 2 @ 110 lbs
3
Amelia
Parsons
5:30pm CrossFit
1 x 2 @ 105 lbs
3
Briana
Kocher
5:30pm CrossFit
1 x 2 @ 105 lbs
4
Hannah
Abraham
3:30pm CrossFit
1 x 2 @ 85 lbs
5
Erin
McCarthy
8:00am CrossFit
1 x 2 @ 80 lbs
5
Jaclyn
Blaquiere
5:30pm CrossFit
1 x 2 @ 80 lbs
6
Nicoletta
Ciampa
6:00am CrossFit
1 x 2 @ 75 lbs
7
April
Marshalek
4:30pm CrossFit
1 x 2 @ 70 lbs
8
zahira
reyes
6:30pm CrossFit
1 x 2 @ 65 lbs
9
Ashleigh
KirkAbel
8:00am CrossFit
1 x 2 @ 55 lbs
9
Lexi
Douglas
5:30pm CrossFit
1 x 2 @ 55 lbs
10
Kelsey
Murray
12:00pm CrossFit
1 x 2 @ 50 lbs
11
Katherine
Craig
6:00am CrossFit
1 x 2 @ 35 lbs
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