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Components
Metcon
Metcon
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
5/01/2017 - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
Open Gym 5:20AM-10:30AM
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 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):
18 (9/9)
Workout
5/01/2017
Yoga/Mobility
4 Minutes of squat hold
Warm-up
snatch and overhead squat warm up
2 rounds
- 5 Burpees
- 5 Snatch pulls
- 5 Power snatches
- 5 OH squats
- 5 Snatch balances
- 5 Squat snatch
WOD #1
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP
5 Squat Snatch, 115/85
10 KB Swings, 53/35
Run 200 meters
WOD #2
Metcon (AMRAP - Rounds and Reps)
8 Minute AMRAP
20 Cal Row
3 Rope Climbs or 9 Pull-ups
RX+: Legless rope climbs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 01, 2017
Male Clients
1
Craig
Maffei
5:20 PM CrossFit
5 + 14
hit a wall hard
2
Jordan
Brewer
Lift Sesh w/ Jared 3PM-4P...
5 + 8
3
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
4 + 15
4
Brandon
Dues
Open Gym 5:20AM-10:30AM
4 + 3
5
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
4 + 2
6
Cyrus
Medrano
5:20 PM CrossFit
3 + 0
7
LLOYD
HARRIS
6:30 PM CrossFit
4 + 1
8
King
Ray
5:20 PM CrossFit
4 + 0
9
Andrew
Sousa
6:30 PM CrossFit
3 + 16
75lb squat clean, 35#kb
Female Clients
1
Katie
Harris
5:20 PM CrossFit
4 + 9
2
Christina
Tovar
5:20 PM CrossFit
3 + 4
3
Private
Lift Sesh w/ Jared 3PM-4P...
1 + 15
4
Bianca
Weber
5:20 PM CrossFit
5 + 3
55lbs
5
Tracy
Auber
6:30 PM CrossFit
5 + 1
65# bar 35 kb
6
Kaitlyn
Vogel
5:20 PM CrossFit
4 + 16
7
Hannah
Watkins
5:20 PM CrossFit
4 + 15
55lb sqsn; 35lb kb
8
Heather
Powell
Lift Sesh w/ Jared 3PM-4P...
4 + 5
35# snatch squat; 26#kb
9
Nicole
Dues
5:20 PM CrossFit
4 + 0
200 m row, 55# OH squats
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