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Components
Hang Snatch
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Monday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (15/17)
Workout
Monday
Strength
Hang Snatch (4×3)
Hang Snatch
-Each rep begins just above the knees
-Full squat with each rep
-All three reps must be unbroken
-This is not a max weight day. Get heavy, but only with good form
Metcon
Metcon (Time)
21-15-9
Pull-ups
Burpees
Core Conditioning
EMOM 12
Min 1: 30 second Hollow hold
Min 2: 20 Crunches
Min 3: 15 Knee-ins
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 18, 2019
Male Clients
1
Ryan
Vogl
3:30 PM CrossFit
1 x 3 @ 155 lbs
2
Rob
Bush
3:30 PM CrossFit
1 x 3 @ 145 lbs
3
Kevin
Lacjak
3:30 PM CrossFit
1 x 3 @ 135 lbs
4
Brian
Johnson
4:30 PM CrossFit
1 x 3 @ 125 lbs
4
Ian
Whittington
5:30 PM CrossFit
1 x 3 @ 125 lbs
5
Alex
Kersis
4:30 PM CrossFit
1 x 3 @ 115 lbs
6
Jay
Griggs
9:30 AM CrossFit
1 x 3 @ 105 lbs
7
Matthew
Emmons
8:15 AM CrossFit
1 x 3 @ 95 lbs
7
Sylvain
Thibault
5:30 PM CrossFit
1 x 3 @ 95 lbs
8
Doug
Kittelsen
8:15 AM CrossFit
1 x 3 @ 85 lbs
8
ed
roy
5:30 PM CrossFit
1 x 3 @ 85 lbs
8
Private
6:00 AM CrossFit
1 x 3 @ 85 lbs
9
Cornell
Marshall
9:30 AM CrossFit
1 x 3 @ 55 lbs
10
Benjamin
Head
9:30 AM CrossFit
1 x 3 @ 45 lbs
10
John
Williamson
5:30 PM CrossFit
1 x 3 @ 45 lbs
Female Clients
1
Kristin
Head
6:00 AM CrossFit
1 x 3 @ 90 lbs
2
Jessica
Lessig
8:15 AM CrossFit
1 x 3 @ 85 lbs
3
Jaime
DuBois
3:30 PM CrossFit
1 x 3 @ 75 lbs
4
Lia
Christians
8:15 AM CrossFit
1 x 3 @ 70 lbs
5
Amanda
Spungin
9:30 AM CrossFit
1 x 3 @ 65 lbs
5
Erica
Haag
8:15 AM CrossFit
1 x 3 @ 65 lbs
5
Johana
Matuskova
5:30 PM CrossFit
1 x 3 @ 65 lbs
5
Kristina
Barnhart
6:00 AM CrossFit
1 x 3 @ 65 lbs
6
courtney
alberts
9:30 AM CrossFit
1 x 3 @ 55 lbs
6
Kerry
Riefenberg
3:30 PM CrossFit
1 x 3 @ 55 lbs
6
Teri
Heines
5:30 PM CrossFit
1 x 3 @ 55 lbs
6
Zoe
Bergner
8:15 AM CrossFit
1 x 3 @ 55 lbs
7
Ann-Marie
whittington
5:30 PM CrossFit
1 x 3 @ 50 lbs
8
Christina
Griggs
8:15 AM CrossFit
1 x 3 @ 35 lbs
8
Ruthann
Christensen
5:30 PM CrossFit
1 x 3 @ 35 lbs
8
Vicki
Spicer
8:15 AM CrossFit
1 x 3 @ 35 lbs
9
jennifer
berens
9:30 AM CrossFit
1 x 3 @ 30 lbs
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