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Components

Snatch

Metcon

Settings

Workout

Monday

Strength

Snatch (1x1)

Snatch

6 Sets, On the 2:00:
Power Snatch + Hang Squat Snatch + Squat Snatch
(60% – 65% – 70% – 75%x3)

Metcon

Metcon (Time)

3 Rounds For Time:
60 Air Squats
21/15 Calorie Row
15 Hang Power Cleans 115/80 (Rx+=155/105)

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

Whiteboard:

Monday, September 10, 2018

Male Clients

1

Mark
Barnhart

3:30 PM CrossFit

1 x 1 @ 165 lbs

2

1 Huge’s
Back!

5:30 PM CrossFit

1 x 1 @ 155 lbs

2

Chris
Bowen

12:15 PM CrossFit

1 x 1 @ 155 lbs

3

John
O’Keefe

12:15 PM CrossFit

1 x 1 @ 145 lbs

3

Ryan
Davis

3:30 PM CrossFit

1 x 1 @ 145 lbs

4

David
Spungin

12:15 PM CrossFit

1 x 1 @ 135 lbs

5

Alex
Kersis

3:30 PM CrossFit

1 x 1 @ 115 lbs

5

Brian
Johnson

6:00 AM CrossFit

1 x 1 @ 115 lbs

6

Private

5:30 PM CrossFit

1 x 1 @ 95 lbs

6

Mark
Richardson

4:30 PM CrossFit

1 x 1 @ 95 lbs

6

taylor
gordon

9:30 AM CrossFit

1 x 1 @ 95 lbs

7

Private

6:00 AM CrossFit

1 x 1 @ 85 lbs

8

Jesse
Cox

6:00 AM CrossFit

1 x 1 @ 75 lbs

8

John
Hays

9:30 AM CrossFit

1 x 1 @ 75 lbs

8

Keith
Davis

4:30 PM CrossFit

1 x 1 @ 75 lbs

9

Doug
Kittelsen

8:15 AM CrossFit

1 x 1 @ 70 lbs

10

Cornell
Marshall

9:30 AM CrossFit

1 x 1 @ 65 lbs

10

John
Williamson

5:30 PM CrossFit

1 x 1 @ 65 lbs

10

Kevin
Gilbert

9:30 AM CrossFit

1 x 1 @ 65 lbs

10

Malcolm
Theobald

6:00 AM CrossFit

1 x 1 @ 65 lbs

11

Dan
Lincoln

6:00 AM CrossFit

1 x 1 @ 30 lbs

Female Clients

1

Trysta
Wedding

9:30 AM CrossFit

1 x 1 @ 90 lbs

2

Brooke
Bemis

12:15 PM CrossFit

1 x 1 @ 85 lbs

2

Jessica
Lessig

9:30 AM CrossFit

1 x 1 @ 85 lbs

3

Holly
Oglesby

12:15 PM CrossFit

1 x 1 @ 80 lbs

4

Kristi
White

9:30 AM CrossFit

1 x 1 @ 75 lbs

4

Kristin
Head

6:00 AM CrossFit

1 x 1 @ 75 lbs

5

Amanda
Spungin

9:30 AM CrossFit

1 x 1 @ 70 lbs

5

Angie
O’Keefe

12:15 PM CrossFit

1 x 1 @ 70 lbs

6

courtney
alberts

12:15 PM CrossFit

1 x 1 @ 65 lbs

6

Gina
Steadman

12:15 PM CrossFit

1 x 1 @ 65 lbs

6

Jessica
Norris

12:15 PM CrossFit

1 x 1 @ 65 lbs

6

Liz
Krupa

8:15 AM CrossFit

1 x 1 @ 65 lbs

7

Maya
Gonzales

9:30 AM CrossFit

1 x 1 @ 60 lbs

8

Johana
Matuskova

5:30 PM CrossFit

1 x 1 @ 55 lbs

8

Teri
Heines

8:15 AM CrossFit

1 x 1 @ 55 lbs

9

Ariadna
Lira Ang

9:30 AM CrossFit

1 x 1 @ 50 lbs

9

Kerry
Riefenberg

3:30 PM CrossFit

1 x 1 @ 50 lbs

9

Kristina
Barnhart

6:00 AM CrossFit

1 x 1 @ 50 lbs

10

Lisa
Smith

9:30 AM CrossFit

1 x 1 @ 45 lbs

11

Ruthann
Christensen

12:15 PM CrossFit

1 x 1 @ 40 lbs

12

kendra
brooksbank

3:30 PM CrossFit

1 x 1 @ 35 lbs

12

Peri
Vogl

9:30 AM CrossFit

1 x 1 @ 35 lbs

12

Sarah
Guillaudeu

6:00 AM CrossFit

1 x 1 @ 35 lbs

12

Sierra
Bierk

3:30 PM CrossFit

1 x 1 @ 35 lbs

13

Hallie
Ward

4:30 PM CrossFit

1 x 1 @ 30 lbs

14

Kim
Hladik

12:15 PM CrossFit

1 x 1 @ 20 lbs

15

Claire
Trafton

6:00 AM CrossFit

1 x 1 @ 15 lbs

15

Vicki
Spicer

5:30 PM CrossFit

1 x 1 @ 15 lbs