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Components
3- position Snatch
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
3/6/19 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (21/16)
Workout
3/6/19
Moving into the third week of the open team Blue has pulled in a total of 129 points and team Red has pulled in a total of 127 points. Both teams got a zero for attendance. We had some awesome PR‘s this week. Blue this week you can thank Jim Tuttle and Jack Schneider for your Bonus points. Red you can thank Tyler Denis, Lauren Stump and Jennifer Eckard. Great job stepping out of your comfort zone! Don’t forget week three coming up teams have the opportunity to gain some extra points if your team has the most people come to Friday night lights. Also there is a theme this week CRAZY SOCKS and if everybody participates in the theme on your team there’s additional points to be added.
Weightlifting
3- position Snatch
3-Position Power Snatch
5 Sets: of estimated 1RM Power Snatch
Set #1 – 60%
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Set #5 – 72-75%
Metcon
Metcon (4 Rounds for reps)
On the Minute x 16 (4 Rounds)
Min 1 – 7 T2B + 7 Hallow Rocks
Min 2 – 5 Snatches + 5 OHS
Min 3 – 5 Strict Pull-Ups + 10 Push-ups
Min 4 – Recovery Row or Bike
Barbell – 50-55% of your estimated 1RM Snatch.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 06, 2019
Male Clients
1
Private
5:30 AM CrossFit
1 x 1 @ 145 lbs
2
Alto
Shambles
4:00 PM CrossFit
1 x 1 @ 135 lbs
2
Chris
Morales
5:30 PM CrossFit
1 x 1 @ 135 lbs
2
Kenny
Hastings
5:30 PM CrossFit
1 x 1 @ 135 lbs
2
Todd
Mehrmann
4:00 PM CrossFit
1 x 1 @ 135 lbs
3
Bob
Swadley
4:00 PM CrossFit
1 x 1 @ 125 lbs
3
Johnny
Quilla
4:00 PM CrossFit
1 x 1 @ 125 lbs
3
Patrick
Mizzell
8:30AM CrossFit Class
1 x 1 @ 125 lbs
3
Ryan
Snitker
4:00 PM CrossFit
1 x 1 @ 125 lbs
3
Scotty
In Route
4:00 PM CrossFit
1 x 1 @ 125 lbs
4
Danny
Eckard
6:30 AM CrossFit
1 x 1 @ 115 lbs
4
Evan
Mason
5:30 PM CrossFit
1 x 1 @ 115 lbs
65 - 75 - 85 - 95 -115
5
Al
Moody
5:30 AM CrossFit
1 x 1 @ 105 lbs
5
Eric
Olinger
12:00 PM CrossFit
1 x 1 @ 105 lbs
5
Jason
Blackwell
12:00 PM CrossFit
1 x 1 @ 105 lbs
6
Hap
Clayton
9:30 AM CrossFit
1 x 1 @ 95 lbs
6
Mike
Alfred
5:30 AM CrossFit
1 x 1 @ 95 lbs
7
Jim
Tuttle
9:30 AM CrossFit
1 x 1 @ 85 lbs
8
Joey
Hager
5:30 AM CrossFit
1 x 1 @ 80 lbs
9
Eli
McCall
6:30 PM CrossFit
1 x 1 @ 40 lbs
hang cleans 5x3
10
Ryan
Walsh
4:00 PM CrossFit
1 x 1 @ 35 lbs
Female Clients
1
Hillary
Ledford
12:00 PM CrossFit
1 x 1 @ 85 lbs
9:30 class
2
Cindy
Orr
9:30 AM CrossFit
1 x 1 @ 75 lbs
2
Jenn
Warcola
8:30AM CrossFit Class
1 x 1 @ 75 lbs
2
Jennifer
Eckard
9:30 AM CrossFit
1 x 1 @ 75 lbs
2
Leslie
Auton
5:30 PM CrossFit
1 x 1 @ 75 lbs
2
Miranda
Morales
8:30AM CrossFit Class
1 x 1 @ 75 lbs
2
Shannon
Fichter
5:30 AM CrossFit
1 x 1 @ 75 lbs
3
Angie
Clayton
5:30 PM CrossFit
1 x 1 @ 70 lbs
3
Lauran
Stump
5:30 AM CrossFit
1 x 1 @ 70 lbs
3
Mary
Mason
4:00 PM CrossFit
1 x 1 @ 70 lbs
only from the hang position
4
Amy
Plonk
4:00 PM CrossFit
1 x 1 @ 65 lbs
5
Rhonda
Halford
6:30 AM CrossFit
1 x 1 @ 60 lbs
6
Kelly
Nouri
8:30AM CrossFit Class
1 x 1 @ 55 lbs
7
Emma
Mason
4:00 PM CrossFit
1 x 1 @ 45 lbs
from the hang
8
Shelly
Walsh
4:00 PM CrossFit
1 x 1 @ 35 lbs
Only hang
9
Katie
Tuttle
9:30 AM CrossFit
1 x 1 @ 0 lbs
cleans, ended at 85
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