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Components

Overhead Squat

Ingrid

Settings

Workout

Friday

Warm-up

AMRAP 7
3 up downs
3/3 worlds greatest
10 PVC Pass Thru
3 Snatch Grip DL w/ empty bar
3 Hang Snatch High Pull
3 BTN Snatch Push Press

Review OHS w/ PVC

Strength

Overhead Squat (5 x 1)

Overhead Squat

*Back off week…max out next week

*Focus on solid positions and strong speed out of the hole

*Working sets at 70-72%

15 min clock

Metcon

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)
3 Burpees Over the Bar

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11 min cap

*lateral BB burpees

Scaled
Less weight
Step over bar

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Whiteboard:

Friday, April 22, 2022

Male Clients

1

Jason
henry

4:30 PM CrossFit

1 x 1 @ 165 lbs

2

Hunter
Kiker

5:00 AM CrossFit

1 x 1 @ 145 lbs

3

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 135 lbs

4

Eli
Brewton

8:30 AM CrossFit

1 x 1 @ 105 lbs

5

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 100 lbs

6

Jake
Martocci

4:30 PM CrossFit

5 x 1 @ 95 lbs

6

Nathan
Lain

5:30 PM CrossFit

5 x 1 @ 95 lbs

7

Evan
Baker

5:00 AM CrossFit

1 x 1 @ 85 lbs

8

BJ
Trahan

5:00 AM CrossFit

5 x 1 @ 80 lbs

Female Clients

1

Melissa
Pusey

8:30 AM CrossFit

5 x 1 @ 105 lbs

2

Jessica
Kelly

5:00 AM CrossFit

1 x 1 @ 85 lbs

2

Katie
Cuson

5:00 AM CrossFit

1 x 1 @ 85 lbs

3

Sidney
Rose

4:30 PM CrossFit

5 x 1 @ 75 lbs

3

Tiara
(Tee) Kuts ...

4:30 PM CrossFit

5 x 1 @ 75 lbs

3

Joy
Harrell

8:30 AM CrossFit

4 x 1 @ 75 lbs

3

Jordyn
Bennett

6:00 AM CrossFit

1 x 1 @ 75 lbs

4

Ashley
Horst

5:30 PM CrossFit

1 x 3 @ 70 lbs

5

Danielle
O'Connor

5:00 AM CrossFit

5 x 1 @ 65 lbs

6

Hannah
Trahan

5:00 AM CrossFit

5 x 1 @ 60 lbs

7

Sarah
Gadilhe

5:30 PM CrossFit

1 x 1 @ 55 lbs

8

Teresa
Messner

6:00 AM CrossFit

1 x 1 @ 45 lbs