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Components

Overhead Squat

Snatch Balance

TKO

Settings

Workout

5/4/18

Warm-up

Metcon (No Measure)

200 m run
10 KBS
5 single leg DL/leg

Soldier walks
Quad pull
Butt kicks
Cherry pickers

5# plate raises
PVC pass thrus
5 PVC OHS

Bar work
Repeat 3 times:
1 snatch high pull
1 snatch
1 Snatch grip press behind head
1 GM
1 OHS
1 Snatch balance

Weightlifting

Overhead Squat (Build to a Heavy Double off the rack)

Overhead Squat

Snatch Balance (Build to a heavy single)

Snatch Balance

TKO (Time)

For Time:
50/35 Calorie Bike
27 C2B
21 Snatches (115/80)
15 OHS (135/95)
9 Squat Snatches (155/105)

Single Bar, Change Weights.

RX
Pull-ups
Snatch 75/55
OHS 95/65
Squat Snatch 115/75

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

Whiteboard:

Friday, May 04, 2018

Male Clients

1

Colby
Wollak

8:30AM CrossFit Class

1 x 2 @ 235 lbs

2

Dane
Sonnenberg

4:00 PM CrossFit

1 x 2 @ 226 lbs

3

Private

5:30 AM CrossFit

1 x 2 @ 225 lbs

4

Private

9:30 AM CrossFit

1 x 2 @ 205 lbs

5

Brandon
Hedrick

5:30 AM CrossFit

1 x 2 @ 175 lbs

6

Hap
Clayton

8:30AM CrossFit Class

1 x 2 @ 165 lbs

7

Jason
Leach

12:00 PM CrossFit

1 x 2 @ 155 lbs

7

Justin
Lincoln

5:30 AM CrossFit

1 x 2 @ 155 lbs

7

malachi
mcquien

9:30 AM CrossFit

1 x 2 @ 155 lbs

8

Alto
Shambles

8:30AM CrossFit Class

1 x 2 @ 135 lbs

8

Daniel
Leatherman

5:30 AM CrossFit

1 x 2 @ 135 lbs

8

Erich
Cloninger

4:00 PM CrossFit

1 x 2 @ 135 lbs

9

Brent
Miller

8:30AM CrossFit Class

1 x 2 @ 115 lbs

9

Stephen
Kent

5:30 AM CrossFit

1 x 2 @ 115 lbs

10

Derek
Halford

8:30AM CrossFit Class

1 x 2 @ 105 lbs

10

King
of Verdict ...

5:30 AM CrossFit

1 x 2 @ 105 lbs

11

Darius
Nouri

8:30AM CrossFit Class

1 x 2 @ 95 lbs

12

Jim
Tuttle

6:30 AM CrossFit

1 x 2 @ 65 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 2 @ 165 lbs

2

Katie
Powell

9:30 AM CrossFit

1 x 2 @ 135 lbs

3

Susan
Sterling

5:30 AM CrossFit

1 x 2 @ 110 lbs

4

Jenn
Warcola

8:30AM CrossFit Class

1 x 2 @ 100 lbs

5

Cambell
Vander Haar

4:00 PM CrossFit

1 x 2 @ 85 lbs

5

Private

8:30AM CrossFit Class

1 x 2 @ 85 lbs

6

Jennifer
Eckard

9:30 AM CrossFit

1 x 2 @ 70 lbs

7

Angie
Clayton

9:30 AM CrossFit

1 x 2 @ 65 lbs

7

Maddy
Fero

5-7pm Open WOD Come When ...

1 x 2 @ 65 lbs

7

Rhonda
Halford

6:30 AM CrossFit

1 x 2 @ 65 lbs

8

Kelly
Nouri

8:30AM CrossFit Class

1 x 2 @ 60 lbs