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Components

Snatch Grip Deadlift

Metcon

Diane

Metcon

Settings

Workout

AUG 11, 2022

WOD Video: https://youtu.be/-OHbhRlRf4M

Pre Stretch Primer

Row 500m

30 Lunges

15 Sit ups

BARBELL

BAR: Snatch Grip Deadlift (5x2@90%, drop first rep if needed)

Snatch Grip Deadlift

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 /

30 lunge | RX+ Med Ball OH Lunge, 14/10/6#

15 sit ups | RX+ GHD or T2B

30 WB Thrusters | RX+ Ceiling, 14/10/6#

15 Ring Rows | RX+ pull-ups

WOD

WOD: Diane (Time)

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

WOD Video: https://youtu.be/-OHbhRlRf4M

Masters: 205/135

Scale options for HSPU: Push Press 95/65 | 75/55

KIKR

KIKR: Metcon (Time)

50 Cals Ski

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

Whiteboard:

Thursday, August 11, 2022

Male Clients

1

Johnny
Whisman

5:30 AM CrossFit

5 x 2 @ 295 lbs

1

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 2 @ 295 lbs

2

Brian
Baker

5:30 PM CrossFit

5 x 2 @ 275 lbs

2

Tom
Wynn

5:30 PM CrossFit

5 x 2 @ 275 lbs

3

Bryon
Waits

9:00 AM CrossFit

5 x 2 @ 235 lbs

3

Keith
Green

5:30 PM CrossFit

5 x 2 @ 235 lbs

3

Richard
Smith

9:00 AM CrossFit

5 x 2 @ 235 lbs

4

Andrew
Austin

12:00 PM Open Gym

5 x 2 @ 225 lbs

5

Tony
Sterk

5:30 PM CrossFit

5 x 2 @ 185 lbs

6

Adam
Bulleigh

5:30 PM CrossFit

5 x 2 @ 135 lbs

Female Clients

1

Deidre
Schexnayder

12:00 PM Open Gym

5 x 2 @ 165 lbs

2

Angela
Hansen

5:30 PM CrossFit

5 x 2 @ 145 lbs

3

Christina
Hageny

5:30 AM CrossFit

5 x 2 @ 135 lbs

3

Misty
Lingnau

5:30 AM CrossFit

5 x 2 @ 135 lbs

4

Nicole
Whisman

9:00 AM CrossFit

5 x 2 @ 130 lbs

5

Jana
Graham

5:30 AM CrossFit

5 x 2 @ 115 lbs

5

Teri
Baker

9:00 AM CrossFit

5 x 2 @ 115 lbs

6

Kristin
Curd

9:00 AM CrossFit

5 x 2 @ 105 lbs

7

Rachel
Showler

5:30 AM CrossFit

5 x 2 @ 95 lbs

8

Tessa
Austin

12:00 PM Open Gym

5 x 2 @ 65 lbs