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Components

Snatch

Metcon

Settings

Workout

Wednesday

Warm-up

3/3 bird dogs
5/5 alt v ups
5/5 Samson
10 PVC Pass Thru
10 PVC Around the World

Snatch Prep

Strength

Snatch (3 x 2 )

Snatch

*2 sec pause at knee, full squat

Working sets at 75-77%

Slightly heavier than last week

15 min clock

Metcon

Metcon (Time)

4 rounds
12 TTB
12 KBS (53/35)(35/26)
Into..
2 rounds
10 burpees
10 Hang Power Snatch (115/85)(95/65)

14 min cap

RX+
70/53
135/95
15 reps 1st section, 12 reps 2nd section

Scaled
HKR
Less weight

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Whiteboard:

Wednesday, June 08, 2022

Male Clients

1

Jason
henry

8:30 AM CrossFit

1 x 2 @ 170 lbs

2

Steven
Lopez

6:30 PM CrossFit

3 x 2 @ 115 lbs

2

BJ
Trahan

5:00 AM CrossFit

1 x 2 @ 115 lbs

2

Hunter
Kiker

5:00 AM CrossFit

1 x 2 @ 115 lbs

2

Jason
Rabinowitz

5:00 AM CrossFit

1 x 2 @ 115 lbs

3

Keith
Desa

5:00 AM CrossFit

1 x 2 @ 105 lbs

Female Clients

1

Shayna
Rogers

5:30 PM CrossFit

1 x 2 @ 100 lbs

2

Katie
Cuson

5:00 AM CrossFit

3 x 2 @ 85 lbs

2

Melissa
Pusey

6:30 PM CrossFit

3 x 2 @ 85 lbs

2

Amanda
Wilson

8:30 AM CrossFit

1 x 2 @ 85 lbs

2

Tiara
(Tee) Kuts ...

4:30 PM CrossFit

1 x 2 @ 85 lbs

3

Lacy
McKinley

6:30 PM CrossFit

3 x 2 @ 75 lbs

3

Ashley
Horst

4:30 PM CrossFit

1 x 2 @ 75 lbs

3

Lanieeee
Bell

6:00 AM CrossFit

1 x 2 @ 75 lbs

4

Leigh
Green

8:30 AM CrossFit

1 x 2 @ 70 lbs

5

Jessica
Kelly

5:00 AM CrossFit

3 x 2 @ 65 lbs

5

Samantha
Trahan

5:00 AM CrossFit

1 x 2 @ 65 lbs

6

Hannah
Trahan

5:00 AM CrossFit

1 x 2 @ 60 lbs

7

Danielle
O'Connor

5:00 AM CrossFit

1 x 2 @ 55 lbs

7

Paige
Darrow

4:30 PM CrossFit

1 x 2 @ 55 lbs

8

Sarah
Gadilhe

5:30 PM CrossFit

1 x 2 @ 50 lbs

9

Jennifer
Trahan

5:00 AM CrossFit

1 x 2 @ 45 lbs

10

Paulette
Berryman

6:30 PM CrossFit

14 x 12 @ 30 lbs