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Components
Snatch + Hang Snatch
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Friday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (13/8)
Workout
Friday
Weightlifting
A: Snatch + Hang Snatch (EMOM x 9 minutes)
3 sets @70%
3 sets @74%
3 sets @78%
Metcon
B: Metcon (Time)
Rx =
10 rounds of:
1 wall walk
3 snatches (115/75)
Rx+ =
10 rounds of:
3 wall walks
3 snatches (155/105)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 01, 2022
Male Clients
1
Private
CrossFit: 5:00 AM
4 x 2 @ 155 lbs
2
Adam
Cole
CrossFit: 12:00 PM
4 x 2 @ 135 lbs
2
Derek
Odom
Open Gym
4 x 2 @ 135 lbs
3
Jonathon
Loos
CrossFit: 4:30 PM
4 x 2 @ 130 lbs
115, 125, 130
4
Johndavid
Storn
CrossFit: 12:00 PM
4 x 2 @ 125 lbs
5
BJ
Marsh
CrossFit: 5:00 AM
4 x 2 @ 105 lbs
5
Stowe
Beam
Open Gym
4 x 2 @ 105 lbs
Squat: 85/95/105
5
yasser
elhariry
CrossFit: 5:00 AM
4 x 2 @ 105 lbs
6
John
Mullen
CrossFit: 5:00 AM
4 x 2 @ 100 lbs
7
Ben
Kulp
Open Gym
4 x 3 @ 95 lbs
7
Bud
Vazquez
CrossFit: 6:00 AM
4 x 2 @ 95 lbs
8
Jon
Falkenburg
CrossFit: 6:00 AM
4 x 2 @ 80 lbs
9
Andy
Kaestle
CrossFit: 5:00 AM
3 x 2 @ 180 lbs
Female Clients
1
Anna
McKay
CrossFit: 4:30 PM
4 x 2 @ 100 lbs
1
Taylor
Turner
CrossFit: 6:00 AM
4 x 2 @ 100 lbs
2
Heather
Lynaugh
CrossFit: 12:00 PM
4 x 2 @ 93 lbs
2
Laura
Pickrell
CrossFit: 6:00 AM
4 x 2 @ 93 lbs
3
Irma
Vlasac
CrossFit: 6:00 AM
4 x 2 @ 85 lbs
4
KRYSTAL
SEWELL
CrossFit: 6:00 AM
4 x 2 @ 83 lbs
5
Michaela
Goodwin
CrossFit: 6:00 AM
4 x 2 @ 80 lbs
6
marjie
bish
CrossFit: 5:00 AM
3 x 3 @ 55 lbs
3x45. 3x50. 3x55
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