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Components

Snatch Grip RDL

Single Arm Dumbbell Press

Metcon

Settings

Workout

Wednesday

Warm-up

15 mins

Weightlifting

20 mins

3 sets
Snatch Grip RDL x6
Rest 1 min
DB Strict Press x8 each arm
*Rest as need b/t sets

Snatch Grip RDL (3x6)

Single Arm Dumbbell Press (3x8 each arm)

The Dumbbell Press

Metcon

Metcon (Time)

3 Rounds
100 DU
50 Wallballs (20/14)

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Whiteboard:

Wednesday, August 23, 2017

Male Clients

1

Kason
Davis

11:00 AM CrossFit

3 x 6 @ 185 lbs

2

Michael
Eannone

7:00 PM CrossFit

3 x 6 @ 175 lbs

3

Augusto
Benitez

6:00 PM CrossFit

3 x 6 @ 165 lbs

4

Todd
McDaniel

5:00 AM CrossFit

3 x 6 @ 155 lbs

5

Gary
Blount

5:00 PM CrossFit

3 x 6 @ 145 lbs

5

Steve
Schuler

5:00 PM CrossFit

3 x 6 @ 145 lbs

6

David
Seaman

11:00 AM CrossFit

3 x 6 @ 135 lbs

6

Garrett
Bastianelli

5:00 AM CrossFit

3 x 6 @ 135 lbs

6

Samuel
Fitzgerald

9:00 AM CrossFit

3 x 6 @ 135 lbs

7

Mike
Noll

11:00 AM CrossFit

3 x 6 @ 120 lbs

8

Brad
Brodzinski

5:00 AM CrossFit

3 x 6 @ 115 lbs

8

Jacob
Gloudemans

7:00 PM CrossFit

3 x 6 @ 115 lbs

8

Jonathan
Darcey

5:00 PM CrossFit

3 x 6 @ 115 lbs

8

Young
Kim

5:00 PM CrossFit

3 x 6 @ 115 lbs

9

Rikki
Bower

5:00 PM CrossFit

3 x 6 @ 105 lbs

35 lbs bar, 15+10+10 ea side

10

Jake
Jerles

6:00 PM CrossFit

2 x 6 @ 185 lbs

10

Brandon
Shuck

5:00 PM CrossFit

1 x 6 @ 225 lbs

185, 205

10

Carlos
Jara

5:00 PM CrossFit

1 x 6 @ 225 lbs

10

Dan
Carley

5:00 AM CrossFit

1 x 6 @ 155 lbs

10

Jason
Cansler

6:00 PM CrossFit

1 x 6 @ 135 lbs

10

Mark
Darvill

5:00 AM CrossFit

1 x 6 @ 145 lbs

125/135/145

10

Robert
Herford

6:00 PM CrossFit

1 x 6 @ 255 lbs

10

Travis
Stutts

7:00 PM CrossFit

1 x 6 @ 257 lbs

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

3 x 6 @ 105 lbs

1

Seirra
Dawson

5:00 PM CrossFit

3 x 6 @ 105 lbs

2

Alana
Gamundoy

5:00 AM CrossFit

3 x 6 @ 100 lbs

3

Alyssa
Carlson

5:00 PM CrossFit

3 x 6 @ 95 lbs

3

Anna
Burdette

9:00 AM CrossFit

3 x 6 @ 95 lbs

4

Ivette
Morales

9:00 AM CrossFit

3 x 6 @ 90 lbs

5

Carmen
Leyton

5:00 AM CrossFit

3 x 6 @ 85 lbs

5

Cassie
Chadwell

7:00 PM CrossFit

3 x 6 @ 85 lbs

5

Courtney
Schuler

9:00 AM CrossFit

3 x 6 @ 85 lbs

5

Jasmine
Nivens

9:00 AM CrossFit

3 x 6 @ 85 lbs

5

Laura
Sandy

5:00 PM CrossFit

3 x 6 @ 85 lbs

6

Jennifer
Rosa

5:00 PM CrossFit

3 x 6 @ 75 lbs

7

Rachel
Klahr

6:00 PM CrossFit

3 x 6 @ 65 lbs

8

Omayra
Rosa

5:00 PM CrossFit

3 x 6 @ 45 lbs

9

Cara
Stutts

6:00 PM CrossFit

3 x 6 @ 35 lbs

10

Cassie
Steck

11:00 AM CrossFit

2 x 6 @ 95 lbs

1x6 85lb

10

Jenny
Rosas

5:00 PM CrossFit

2 x 6 @ 95 lbs

10

Page
Hannon

6:00 AM CrossFit

2 x 6 @ 85 lbs

10

Jen
Schult

5:00 AM CrossFit

1 x 6 @ 135 lbs

1 set @ 95, 1 set @ 115, 1 set @ 135