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Components

Snatch Deadlift + Sna ...

Metcon

Metcon

500m Row

Settings

Workout

APRIL 20, 2022

Pre Stretch Primer

3 Rds /
10 Air Squats
10 Sit-ups
10 Arch-to-Hollow

BARBELL

BAR: Snatch Deadlift + Snatch High-pull + Snatch (EMOM x 7, work to a heavy set)

The "Snatch" is from the floor and can be a power or squat...member choice.

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rs/ 15 cap
5 Wall Walks | RX+ 30' HSW
10 Goblet Squats, 45/35/25#
20 Lunges
40 DU's

WOD

WOD: Metcon (Time)

15 cap /
50 Power Cleans, 135/95 | 115/80
50 Cals Bike
50 Pull-ups

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row

500m Row

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

Whiteboard:

Wednesday, April 20, 2022

Male Clients

1

Johnny
Whisman

9:00 AM CrossFit

1 x 1 @ 165 lbs

2

Bryan
Hollenbeck

6:30 PM CrossFit

1 x 1 @ 155 lbs

2

Curtis
Hackler

5:30 AM CrossFit

1 x 1 @ 155 lbs

2

Richard
Smith

12:00 PM Open Gym

1 x 1 @ 155 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 155 lbs

3

Scott
Blakemore

6:30 AM CrossFit

1 x 1 @ 145 lbs

Squat snatch

3

Tom
Wynn

5:30 PM CrossFit

1 x 1 @ 145 lbs

4

Jorge
Galvan

12:00 PM Open Gym

1 x 1 @ 135 lbs

5

Tatton
Manning

6:30 AM CrossFit

7 x 1 @ 115 lbs

6

Ricardo
Mendes

6:30 PM CrossFit

1 x 1 @ 110 lbs

7

Private

9:00 AM CrossFit

1 x 1 @ 100 lbs

8

Tony
Sterk

5:30 PM CrossFit

1 x 1 @ 95 lbs

9

Marcelo
Goro

5:30 PM CrossFit

1 x 1 @ 75 lbs

10

Sreeram
Arvikar Mohan

5:30 PM CrossFit

1 x 7 @ 70 lbs

11

Rod
Harwood

6:30 AM CrossFit

7 x 1 @ 35 lbs

12

Andrew
Austin

4:30 PM Open Gym

1 x 1 @ 0 lbs

Back squat

Female Clients

1

Renee
Johnson

4:30 PM Open Gym

1 x 1 @ 120 lbs

2

Cat
Hollenbeck

4:30 PM Open Gym

1 x 1 @ 110 lbs

3

Kristin
Curd

12:00 PM Open Gym

1 x 1 @ 95 lbs

4

Aubrey
Baker

6:30 AM CrossFit

1 x 1 @ 85 lbs

4

Cindi
Klose

4:30 PM Open Gym

1 x 1 @ 85 lbs

4

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 85 lbs

5

Glenda
Farris

5:30 AM CrossFit

1 x 1 @ 70 lbs

5

Mattie
King

5:30 AM CrossFit

1 x 1 @ 70 lbs

6

Dani
Truitt

9:00 AM CrossFit

1 x 1 @ 65 lbs

6

Daniela
Mendes

9:00 AM CrossFit

1 x 1 @ 65 lbs

6

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 65 lbs

6

Julie
Frakes

9:00 AM CrossFit

1 x 1 @ 65 lbs

6

Lindsay
Sedersten

5:30 AM CrossFit

1 x 1 @ 65 lbs

6

Nicole
Whisman

9:00 AM CrossFit

1 x 1 @ 65 lbs

6

Rachel
Showler

6:30 AM CrossFit

1 x 1 @ 65 lbs

7

Kenna
Gathright

6:30 AM CrossFit

1 x 1 @ 60 lbs

7

Lauren
Spratt

5:30 PM CrossFit

1 x 1 @ 60 lbs

7

Sammy
Epperson

9:00 AM CrossFit

1 x 1 @ 60 lbs

8

Deb
Davis

9:00 AM CrossFit

1 x 1 @ 55 lbs

9

Peggy
Campbell

5:30 PM CrossFit

1 x 1 @ 50 lbs