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Components

Snatch Complex (HSPul ...

Metcon

Settings

Workout

8/31/16

Weightlifting

Snatch Complex (HSPull + HSS) (Work up to a heavy set)

1 Hang Snatch Pull + 1 Hang Squat Snatch

Metcon

Metcon (Time)

Partner WOD
5 rounds
20 HSPU
20 Cleans 155/105
then
5 rounds
20 Wallballs
20 Burpees

Gymnastics

Extra work if there is time.

Metcon (No Measure)

7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets

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

Whiteboard:

Wednesday, August 31, 2016

Male Clients

1

Colby
Wollak

5:30 PM CrossFit

1 x 1 @ 225 lbs

2

Kyle
Baker

5:30 AM CrossFit

1 x 1 @ 215 lbs

3

Patrick
Mizzell

8:30AM CrossFit Class

1 x 1 @ 165 lbs

4

Derek
Halford

8:30AM CrossFit Class

1 x 1 @ 135 lbs

5

Jonathan
Austin

5:30 AM CrossFit

1 x 1 @ 125 lbs

6

Bob
Swadley

12:00 PM CrossFit

1 x 1 @ 115 lbs

6

Daniel
Leatherman

5:30 AM CrossFit

1 x 1 @ 115 lbs

6

Lanny
Natoli

4:00 PM CrossFit

1 x 1 @ 115 lbs

7

Tommy
Grey

12:00 PM CrossFit

1 x 1 @ 100 lbs

8

Darius
Nouri

4:00 PM CrossFit

1 x 1 @ 95 lbs

few 125# power snatch

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 135 lbs

2

Jill
Olinger

5:30 PM CrossFit

1 x 1 @ 115 lbs

3

Myra
Harmon

4:00 PM CrossFit

1 x 1 @ 100 lbs

4

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 90 lbs

5

Miranda
Morales

8:30AM CrossFit Class

1 x 1 @ 85 lbs

85 easy 90 hard

6

Amy
Plonk

4:00 PM CrossFit

1 x 1 @ 75 lbs

7

Amanda
Vander Haar

5:30 PM CrossFit

1 x 1 @ 70 lbs

8

Shannon
Fichter

5:30 AM CrossFit

1 x 1 @ 65 lbs

9

Jennifer
Harpster

8:30AM CrossFit Class

1 x 1 @ 55 lbs

9

Krissy
Jones

8:30AM CrossFit Class

1 x 1 @ 55 lbs

9

Nikki
Stewart

8:30AM CrossFit Class

1 x 1 @ 55 lbs

10

Private

8:30AM CrossFit Class

1 x 1 @ 50 lbs

11

Ahni
Halford

9:30 AM CrossFit

1 x 1 @ 40 lbs

11

Kelly
Nouri

8:30AM CrossFit Class

1 x 1 @ 40 lbs