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Components
Front Squat
Muscle Snatch
Overhead Squat
Snatch Balance
Squat Snatch
Front Squat
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
8/15/16 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 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):
43 (24/19)
Workout
8/15/16
Weightlifting
With a running clock...
(NOTE heavy not 1RM)
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
6. 5 minutes to work up to a heavy single Front Squat
Front Squat (1x1)
Front Squat
Muscle Snatch (1x1)
Muscle Snatch
Overhead Squat (1x1)
Overhead Squat
Snatch Balance (1x1)
Snatch Balance
Squat Snatch (1x1)
Squat Snatch
Front Squat (1x1)
Front Squat
Metcon
Metcon (Time)
1 RFT
15 OHS, 95/65
15 C2B
15 Squat Snatches, 95/65
15 C2B
15 Front Squats, 95/65
15 C2B
15 Squat Cleans, 95/65
15 C2B
ADV RX 155/105
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 15, 2016
Male Clients
1
Hank
Dyer
12:00 PM CrossFit
1 x 1 @ 305 lbs
1
Kyle
Baker
6:30 PM CrossFit
1 x 1 @ 305 lbs
2
Brandon
Hedrick
5:30 AM CrossFit
1 x 1 @ 275 lbs
First Day! Thanks 5:30am for being so supportive!
3
Derek
Halford
8:30AM CrossFit Class
1 x 1 @ 265 lbs
4
Bill
Knight
6:30 PM CrossFit
1 x 1 @ 255 lbs
5
Jason
Leach
12:00 PM CrossFit
1 x 1 @ 245 lbs
5
Max
McClure
6:30 PM CrossFit
1 x 1 @ 245 lbs
6
Hap
Clayton
8:30AM CrossFit Class
1 x 1 @ 225 lbs
7
Private
12:00 PM CrossFit
1 x 1 @ 215 lbs
7
Brent
Miller
8:30AM CrossFit Class
1 x 1 @ 215 lbs
7
Toni
Huber
6:30 PM CrossFit
1 x 1 @ 215 lbs
8
Bob
Swadley
4:00 PM CrossFit
1 x 1 @ 205 lbs
8
Eric
Olinger
5:30 PM CrossFit
1 x 1 @ 205 lbs
8
Josh
Roberts
5:30 PM CrossFit
1 x 1 @ 205 lbs
8
Lanny
Natoli
5:30 PM CrossFit
1 x 1 @ 205 lbs
8
Stephen
Kent
5:30 AM CrossFit
1 x 1 @ 205 lbs
9
Jordan
Propst
8:30AM CrossFit Class
1 x 1 @ 195 lbs
9
Nick
Caruso
6:30 AM CrossFit
1 x 1 @ 195 lbs
10
Daniel
Leatherman
5:30 AM CrossFit
1 x 1 @ 185 lbs
10
Jonathan
Austin
5:30 AM CrossFit
1 x 1 @ 185 lbs
11
Ty
Callaway
8:30AM CrossFit Class
1 x 1 @ 150 lbs
12
Jacob
Glezen
5:30 PM CrossFit
1 x 1 @ 135 lbs
12
Rhett
Reiser
8:30AM CrossFit Class
1 x 1 @ 135 lbs
13
Tommy
Grey
5:30 PM CrossFit
1 x 1 @ 115 lbs
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
1 x 1 @ 205 lbs
2
Alyson
Knight
6:30 PM CrossFit
1 x 1 @ 200 lbs
3
Jill
Olinger
12:00 PM CrossFit
1 x 1 @ 185 lbs
4
Leslie
Auton
6:30 PM CrossFit
1 x 1 @ 175 lbs
4
Myra
Harmon
12:00 PM CrossFit
1 x 1 @ 175 lbs
5
Private
5:30 PM CrossFit
1 x 1 @ 145 lbs
5
Katie
Powell
4:00 PM CrossFit
1 x 1 @ 145 lbs
5
Stacey
Nance
6:30 PM CrossFit
1 x 1 @ 145 lbs
6
Amanda
Vander Haar
9:30 AM CrossFit
1 x 1 @ 135 lbs
7
Miranda
Morales
12:00 PM CrossFit
1 x 1 @ 130 lbs
8
Private
9:30 AM CrossFit
1 x 1 @ 115 lbs
8
Nikki
Stewart
9:30 AM CrossFit
1 x 1 @ 115 lbs
9
Alyssa
Dias
4:00 PM CrossFit
1 x 1 @ 105 lbs
9
Shannon
Fichter
5:30 AM CrossFit
1 x 1 @ 105 lbs
10
Lauran
Stump
6:30 PM CrossFit
1 x 1 @ 100 lbs
11
Ahni
Halford
9:30 AM CrossFit
1 x 1 @ 95 lbs
12
Angie
Clayton
6:30 AM CrossFit
1 x 1 @ 85 lbs
13
Kelly
Nouri
12:00 PM CrossFit
1 x 1 @ 80 lbs
14
Catie
Hedrick
6:30 AM CrossFit
1 x 1 @ 70 lbs
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