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Components

1 Snatch Balance + 2 OHS

"Bruce Wayne"

Metcon

Settings

Workout

Wednesday

400m row
Iron cross stretch
Thread the needle stretch
Pigeon stretch
*2 ROUNDS OF*
10/8 cal row
5 PVC OHS
10 DB strict press (5 each side)

Empty barbell 2nd round of possible. Pick a moderate weight DB

1 Snatch Balance + 2 OHS

Take 15 minutes to build to moderate/heavy complex. Rest as needed between sets. The bar is taken off of the rack for this lift.

"Bruce Wayne" (Time)

For Time:
60/50 Cal Row
50 Wallballs 20/14
40 Renegade Rows (No Push-up) 35s/20s
30 Overhead Squats 95/65
20 HSPU

Renegade Row (No Push-up) Demo Video- https://youtu.be/WmGHj7GCtq4
(R+L=1)

Rx+=115/85
Deficit HSPU (4/3")

Accessory Work

Metcon (Weight)

3 rounds
10 front rack lunges
Immediately into
30s front rack hold

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

Whiteboard:

Wednesday, June 22, 2022

Male Clients

1

John
Harris

6:00 AM CrossFit

1 x 3 @ 205 lbs

2

Coach
Alex

5:30 PM CrossFit

1 x 3 @ 185 lbs

<10min, 3 lifts

2

Cyril
Cal Ortiz

10:00 AM CrossFit

1 x 3 @ 185 lbs

3

Adam
Alfaro

12:00 PM CrossFit

1 x 3 @ 155 lbs

3

Brett
Wininger

5:00 AM CrossFit

1 x 3 @ 155 lbs

3

Patrick
Elsasser

12:00 PM CrossFit

1 x 3 @ 155 lbs

4

Mike “Woot”
Wooten

12:00 PM CrossFit

1 x 3 @ 145 lbs

5

Brendan
Swan

4:15 PM CrossFit

1 x 3 @ 135 lbs

5

Chris
Fiala

3:00 PM CrossFit

1 x 3 @ 135 lbs

6

Chris “Fly
Eagles Fly ...

12:00 PM CrossFit

1 x 3 @ 125 lbs

6

Coach
Tony

3:00 PM CrossFit

1 x 3 @ 125 lbs

7

Dillon
Ryan

4:15 PM CrossFit

1 x 3 @ 115 lbs

8

Brandon
Ryan

4:15 PM CrossFit

1 x 3 @ 95 lbs

9

Zach
Bethel

10:00 AM CrossFit

1 x 3 @ 85 lbs

Mobility sucks

10

Steve
Ryan

4:15 PM CrossFit

1 x 3 @ 75 lbs

11

Pablo
Ribot

8:30 AM CrossFit

1 x 3 @ 65 lbs

Female Clients

1

Ashley
Fiala

12:00 PM CrossFit

1 x 3 @ 120 lbs

Shared a bar with Gabby! She is awesome!

2

Gabby
Vizcaino

12:00 PM CrossFit

1 x 3 @ 115 lbs

Thank you, Ashley!!!

2

Mallory
Thompson

6:30 PM CrossFit

1 x 3 @ 115 lbs

Ran outta time 😱 would’ve like to try 120 or even 125

2

Sagen
Sauvageau

5:00 AM CrossFit

1 x 3 @ 115 lbs

3

Amy
Wilson

4:15 PM CrossFit

1 x 3 @ 105 lbs

3

Coach
Vangie

5:30 PM CrossFit

1 x 3 @ 105 lbs

3

Katie
Olson

6:00 AM CrossFit

1 x 3 @ 105 lbs

4

Coach
Jaime

8:30 AM CrossFit

1 x 3 @ 100 lbs

4

Jayme
Pilon

8:30 AM CrossFit

1 x 3 @ 100 lbs

4

Jen
Loner

8:30 AM CrossFit

1 x 3 @ 100 lbs

5

Coach
Geo

8:30 AM CrossFit

1 x 3 @ 90 lbs

6

Heather
Turski

12:00 PM CrossFit

1 x 3 @ 85 lbs

6

Karissa
Kean

12:00 PM CrossFit

1 x 3 @ 85 lbs

6

Sissy
Bojorquez

12:00 PM CrossFit

1 x 3 @ 85 lbs

7

Britt
Hale

5:00 AM CrossFit

1 x 3 @ 80 lbs

7

Coach
Annie

8:30 AM CrossFit

1 x 3 @ 80 lbs

7

Emily
Ward

10:00 AM CrossFit

1 x 3 @ 80 lbs

7

Kimberly
Torres

10:00 AM CrossFit

1 x 3 @ 80 lbs

7

Noelle
Jennings

6:00 AM CrossFit

1 x 3 @ 80 lbs

8

Coach
K

5:00 AM CrossFit

1 x 3 @ 75 lbs

8

Coach
Kaitlin

5:00 AM CrossFit

1 x 3 @ 75 lbs

8

Huong
Vu Henry

10:00 AM CrossFit

1 x 3 @ 75 lbs

8

Kelsey
Kobzeff

6:00 AM CrossFit

1 x 3 @ 75 lbs

9

Alondra
Fowler

12:00 PM CrossFit

1 x 3 @ 70 lbs

9

Arazo
Saadat

12:00 PM CrossFit

1 x 3 @ 70 lbs

9

Debbie
Currlin

6:00 AM CrossFit

1 x 3 @ 70 lbs

9

Kerri
Evans

5:30 PM CrossFit

1 x 3 @ 70 lbs

9

Renetta
Johnson

8:30 AM CrossFit

1 x 3 @ 70 lbs

9

Yianoula
“Nola” Warne

5:30 PM CrossFit

1 x 3 @ 70 lbs

10

Caroline
Morgan

5:00 AM CrossFit

1 x 3 @ 65 lbs

10

Rebekah
Bigelow

10:00 AM CrossFit

1 x 3 @ 65 lbs

Tbh I love the snatch balance 😅

11

Beth
Johnson

5:30 PM CrossFit

1 x 3 @ 60 lbs

Still working on that right arm mobility!!

12

Sonia
Chavez

8:30 AM CrossFit

1 x 3 @ 55 lbs

12

Tiffani
Albers

5:30 PM CrossFit

1 x 3 @ 55 lbs

13

Kelly
Hungerford

3:00 PM CrossFit

1 x 3 @ 50 lbs

Went back down to 45 for speed work on snatch balance

14

Angelina
Zuniga

4:15 PM CrossFit

1 x 3 @ 45 lbs

14

Caitlin
Surber

8:30 AM CrossFit

1 x 3 @ 45 lbs

14

Malika
Neogi

5:30 PM CrossFit

1 x 3 @ 45 lbs

pink bar + 10… idk how much weight that was… 45?

15

Brittany
McLemore

12:00 PM CrossFit

1 x 3 @ 35 lbs

15

Lexi
Hart

12:00 PM CrossFit

1 x 3 @ 35 lbs