Public Whiteboard

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Components

1 Squat Snatch + 2 OHS

Metcon

Settings

Workout

Hot Sauce

Strength

1 Squat Snatch + 2 OHS

Build to a heavy complex

https://www.youtube.com/watch?v=9xQp2sldyts <<<Squat Snatch

Metcon

Metcon (4 Rounds for reps)

AMRAP 3:
21/15 Calorie Row
21 Lateral burpees over the rower
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral burpees over the rower
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral burpees over the rower
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral burpees over the rower
Max Overhead Squats (135/95)

https://www.youtube.com/watch?v=pn8mqlG0nkE&t=5s <<<Overhead Squat

Core

2 rounds:
Hollow hold + superman hold x 20 each
Suitcase crunches x 20
Plank walk outs x 5

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

Whiteboard:

Friday, August 02, 2019

Male Clients

1

Justin
Arndt

3:30pm CrossFit

1 x 3 @ 195 lbs

2

Rusty
Isaacs

3:30pm CrossFit

1 x 3 @ 175 lbs

2

Stephen
Sutherland

4:30pm CrossFit

1 x 3 @ 175 lbs

3

Eric
Pethtel

5:30pm CrossFit

1 x 3 @ 155 lbs

4

Curtis
Wentz

6:30pm CrossFit

1 x 3 @ 145 lbs

4

Thamer
Alshammari

4:30pm CrossFit

1 x 3 @ 145 lbs

10lb PR

4

Tyler
Messenger

8:00am CrossFit

1 x 3 @ 145 lbs

5

Private

6:30pm CrossFit

1 x 3 @ 135 lbs

5

Jeff
Martucci

6:00am CrossFit

1 x 3 @ 135 lbs

5

Kyle
Ritchie

6:00am CrossFit

1 x 3 @ 135 lbs

5

Naby
Damarputra

12:00pm CrossFit

1 x 3 @ 135 lbs

5

Tyler
Niehaus

6:00am CrossFit

1 x 3 @ 135 lbs

5

Wojtek
Mazurek

6:30pm CrossFit

1 x 3 @ 135 lbs

6

Brandon
Cook

5:30pm CrossFit

1 x 3 @ 115 lbs

7

Chuck
Scatterday

8:00am CrossFit

1 x 3 @ 95 lbs

7

Guadalupe
Leon

6:30pm CrossFit

1 x 3 @ 95 lbs

Female Clients

1

Ashley
Grim

12:00pm CrossFit

1 x 3 @ 165 lbs

2

Briana
Kocher

5:30pm CrossFit

1 x 3 @ 115 lbs

3

Meghan
Phillips

8:00am CrossFit

1 x 3 @ 105 lbs

Hook grip

4

Kalyn
Noechel

5:30pm CrossFit

1 x 3 @ 100 lbs

Squat snatch pr

5

Brittany
Sloneker

5:30pm CrossFit

1 x 3 @ 95 lbs

6

Taylor
Allen

12:00pm CrossFit

1 x 3 @ 85 lbs

7

Erin
McCarthy

6:30pm CrossFit

1 x 3 @ 80 lbs

8

chelsea
workman

3:30pm CrossFit

1 x 3 @ 75 lbs

💩

8

Rachel
Allio

3:30pm CrossFit

1 x 3 @ 75 lbs

9

Gabby
Riggleman

12:00pm CrossFit

1 x 3 @ 70 lbs

10

Nicoletta
Ciampa

4:30pm CrossFit

1 x 3 @ 65 lbs

11

zahira
reyes

6:30pm CrossFit

1 x 3 @ 60 lbs

12

Haley
Summerfield

6:00am CrossFit

1 x 3 @ 55 lbs

13

Jennifer
Balint

3:30pm CrossFit

3 x 3 @ 50 lbs

Just snatches today

13

Amy
Governor

12:00pm CrossFit

1 x 3 @ 50 lbs

15+10*2+5*2+2.5*2=50