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Components

Metcon

Power Snatch

Metcon

Settings

Workout

Fri

Main WOD

Metcon (No Measure)

Take 10 min and warm up
HSPU and cleans

Metcon (Time)

5 rounds for time of
400m run
10 HSPU
5 cleans 185/135

Rx+ - Strict HSPU
Clean - 205/155
30 min cap

Team training

Power Snatch (Build to a max set of)

Power Snatch

Perform 1 power snatch followed by 3 snatch balance

Metcon (Time)

For time
100 pull ups
80 alt pistols
60 TTB
40 deadlifts 255/205
20 power snatch 165/115
Load bar with 45/15/45 men
35/5/45 ladies

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Whiteboard:

Friday, September 09, 2016

Male Clients

1

Aaron
Johnston

11:30 AM CrossFit

19:25

2

Dean
Durfee

6:45 PM CrossFit

20:30

3

Zachary
Grosshandler

6:30 AM CrossFit

21:11

4

Tom
Holt

11:30 AM CrossFit

21:49

5

David
Fisher

5: 30 AM CrossFit

25:30

6

John
Rogacki

11:30 AM CrossFit

26:08

25-30 sec between clean reps

7

Bill
Hoppe

8:45 AM CrossFit

17:22

25# seated db press, 95# cleans

8

Dave
Anderson

4:30 PM CrossFit

19:44

#165, HSPU

9

Joe
Vithayathil

11:30 AM CrossFit

20:19

UB strict hspu, 165#

10

Dave
Mosher

8:45 AM CrossFit

20:50

2 min. AD, 30#DBPress, 105# cleans

10

Private

8:45 AM CrossFit

20:50

11

Scott
Boss

5: 30 AM CrossFit

21:22

165#

12

Ken
Borst

11:30 AM CrossFit

21:45

45#(2) & 35#(3) db press. 135# clean

13

Jeremy
Taylor

11:30 AM CrossFit

22:22

135

14

Cody
Koenig

5:30 PM CrossFit

22:30

shoulder press, 135lb clean

15

Jens
Deppe

11:30 AM CrossFit

22:35

4 x #105, 1 x #115

16

Private

5: 30 AM CrossFit

24:56

17

Jonathan
Bermudez

5: 30 AM CrossFit

25:00

135#, 2-3strict, HSneg

18

Chris
Pearcey

6:30 AM CrossFit

26:29

135# and HSPU

19

Jeremy
Rigdon

4:30 PM CrossFit

27:45

145#, HSPU

20

Kush
Pathak

5:30 PM CrossFit

27:50

200 m on last run, 20 lbs dumbbell, 85 lbs clean

21

Jason
Roraback

5: 30 AM CrossFit

30:00

3rounds95pu

Female Clients

1

Haley
Bury

6:45 PM CrossFit

23:44

2

Rebekah
Brown

11:30 AM CrossFit

19:54

15# DB 75# clean

3

Jennifer
Larson

11:30 AM CrossFit

19:57

15#db 50# bar

4

Shannon
Wiltz

8:45 AM CrossFit

20:13

5

Sarah
Allgood

8:45 AM CrossFit

21:22

125/115 power cleans & HSPU

6

Anu
Balu

6:30 AM CrossFit

21:32

75#clean,box hspu

7

Teresa
Morescalchi

5: 30 AM CrossFit

23:20

SDBP 20# 75# cleans

8

Su
Sparhawk

6:30 AM CrossFit

23:22

65# clean, seated db press 15#

9

Colette
Matsuda

5: 30 AM CrossFit

23:43

105#, hspu

10

Ali
Levy

5:30 PM CrossFit

24:13

105 cleans, seated db press

11

Courtney
Floersch

11:30 AM CrossFit

25:15

95# first 2, 85# last 3, kip HSPU with ab mat

12

Rana
Schnaubelt

4:30 PM CrossFit

25:50

4rd(5 hspu), 5th(10). #105

13

Private

6:45 PM CrossFit

28:53

14

Katelin
Turner

5:30 PM CrossFit

29:10

25# db press; 115# clean

15

Karol
Anderson

4:30 PM CrossFit

29:43

HSPU w/mats 65#