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Components
Snatch Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, September 3, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (4/4)
Workout
Tuesday, September 3, 2019
Snatch Complex
In 12 mins, build to a heavy complex of:
-1 Hang Power Snatch
-1 Overhead Squat
-1 Squat Snatch
Metcon (AMRAP - Rounds and Reps)
"Wodapalooza Online Qualifier: Workout 1"
AMRAP 9:
+3 Hang Power Snatches
+3 Overhead Squats
30 Double Unders
RX: 75/55
*Athlete will add 3 reps to each barbell movement at the conclusion of each round. (3/3/30, 6/6/30, 9/9/30, ect).
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 03, 2019
Male Clients
1
Juan
Ayala
CrossFit 6:00am
1 x 3 @ 165 lbs
2
John
Scarbrough
CrossFit 6:00am
1 x 3 @ 145 lbs
3
Tyler
Scott
CrossFit 6:00am
1 x 3 @ 125 lbs
4
Jay
Scherer
CrossFit 6:00am
1 x 3 @ 95 lbs
Female Clients
1
Erin
Steinfath
CrossFit: 6:30 PM
1 x 3 @ 110 lbs
2
Kena
Brannan
CrossFit 6:00am
1 x 3 @ 95 lbs
2
Lisa
Kennedy
CrossFit 4:30pm
1 x 3 @ 95 lbs
3
Emma
Clark
CrossFit: 6:30 PM
1 x 3 @ 55 lbs
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