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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
7/13/17 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 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):
32 (19/13)
Workout
7/13/17
Barbell conditioning
Metcon (2 Rounds for reps)
EMOMx8:
Minutes 1-4: 3 Snatches (185/135)
Minutes 5-8: 5 Clean and Jerks (185/135)
ADV RX as written
RX 155/105
L3 135/95
L2 115/75
L1 105/55
Scoring in WODify is reps
R1 Min 1-4
R2 Min 5-8
Metcon (Time)
Team of 3
63-54-45-36:
Chest-to-Bar Pull-ups
DB Lunge (35/20's)
Push-ups
Split reps as needed and one person working at a time.
ADV RX as written
RX Pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 13, 2017
Male Clients
1
Hap
Clayton
12:00 PM CrossFit
32 Total Reps
2
Robert
Foschi
6:30 PM CrossFit
43 Total Reps
3
Private
5:30 AM CrossFit
35 Total Reps
3
Matt
McCall
5:30 AM CrossFit
35 Total Reps
135lb. 5rds of Snatch
4
Adam
McCall
6:30 PM CrossFit
32 Total Reps
135
4
Andy
Pridmore
5:30 PM CrossFit
32 Total Reps
4
Brad
May
5:30 PM CrossFit
32 Total Reps
135#
4
Brent
Miller
8:30AM CrossFit Class
32 Total Reps
115#
4
Jason
Leach
12:00 PM CrossFit
32 Total Reps
135
4
malachi
mcquien
6:30 PM CrossFit
32 Total Reps
4
Derrick
Ledford
5:30 PM CrossFit
32 Total Reps
135
4
Neil
Glezen
8:30AM CrossFit Class
32 Total Reps
75#, 95#
4
Patrick
Mizzell
9:30 AM CrossFit
32 Total Reps
135#
4
Tom
Collins
5:30 PM CrossFit
32 Total Reps
L1
4
Tommy
Grey
5:30 PM CrossFit
32 Total Reps
L1 - 105#
4
Toni
Huber
5:30 AM CrossFit
32 Total Reps
L1
4
Zack
DeBerry
5:30 AM CrossFit
32 Total Reps
115# TNG
5
Rob
Allen
6:30 PM CrossFit
27 Total Reps
6
Jason
Denis
5:30 PM CrossFit
16 Total Reps
Female Clients
1
Jill
Olinger
5:30 PM CrossFit
32 Total Reps
2
Adrianne
Glezen
8:30AM CrossFit Class
32 Total Reps
Practiced movements-
2
Cambell
Vander Haar
12:00 PM CrossFit
32 Total Reps
115
2
Leslie
Auton
6:30 PM CrossFit
32 Total Reps
65# snatch, 95# C&J
2
Private
8:30AM CrossFit Class
32 Total Reps
2
Pam
Floberg
6:30 PM CrossFit
32 Total Reps
15
2
Shannon
Fichter
5:30 AM CrossFit
32 Total Reps
65/75
2
Susan
Sterling
5:30 AM CrossFit
32 Total Reps
65/75
3
Mary
McCall
6:30 PM CrossFit
30 Total Reps
55# dropped to 35#
3
Miranda
Morales
9:30 AM CrossFit
30 Total Reps
85 snatch 95 cand j
4
Jenn
Warcola
9:30 AM CrossFit
28 Total Reps
L3!!!
5
Stacey
Nance
6:30 PM CrossFit
24 Total Reps
65lbs, 95lbs
6
Maddy
Fero
5:30 AM CrossFit
0 Total Reps
55
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