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Snatch

Open Test 1

Metcon

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Workout

9/14/16

Weightlifting

Snatch (5x3 at 75%, no TnG )

Snatch

We are working at 75% for a reason. Work on Speed and perfection.

Metcon

Open Test 1 (AMRAP - Rounds and Reps)

AMRAPx20min:
50 WB
50 DU
40 Box Jumps (24/20)
40 T2B
30 C2B
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups

Extra work if you want an after WOD

Metcon (5 Rounds for reps)

EMOMx10
Even: 10 OHS, 95/65
Odd: 10 C2B Pull ups

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

Whiteboard:

Wednesday, September 14, 2016

Male Clients

1

Colby
Wollak

5:30 PM CrossFit

5 x 3 @ 175 lbs

1

Kyle
Baker

5:30 PM CrossFit

5 x 3 @ 175 lbs

2

Derrick
Ledford

6:30 PM CrossFit

5 x 3 @ 155 lbs

3

Shawn
Deluca

6:30 PM CrossFit

5 x 3 @ 127 lbs

4

Bob
Swadley

8:30AM CrossFit Class

5 x 3 @ 105 lbs

4

Daniel
Leatherman

5:30 AM CrossFit

5 x 3 @ 105 lbs

4

Darius
Nouri

8:30AM CrossFit Class

5 x 3 @ 105 lbs

4

Jacob
Glezen

5:30 PM CrossFit

5 x 3 @ 105 lbs

Cleans

4

Jonathan
Austin

5:30 AM CrossFit

5 x 3 @ 105 lbs

4

Zack
DeBerry

5:30 AM CrossFit

5 x 3 @ 105 lbs

5

Justin
Lincoln

5:30 AM CrossFit

5 x 3 @ 95 lbs

Second time, need to work on technique.

5

Tom
Collins

5:30 PM CrossFit

5 x 3 @ 95 lbs

6

Stephen
Kent

5:30 AM CrossFit

5 x 3 @ 85 lbs

7

Aiden
Price

4:00 PM CrossFit

5 x 3 @ 55 lbs

Power =clean

7

Drew
Callaway

4:00 PM CrossFit

5 x 3 @ 55 lbs

power cleans

8

Christian
Howard

4:00 PM CrossFit

5 x 3 @ 0 lbs

8

Neil
Glezen

5:30 PM CrossFit

4 x 3 @ 175 lbs

Missed 5 sets by 1

8

Bill
Knight

6:30 PM CrossFit

2 x 3 @ 115 lbs

3x2 95#

Female Clients

1

Alyson
Knight

6:30 PM CrossFit

5 x 3 @ 105 lbs

2

Jill
Olinger

5:30 PM CrossFit

5 x 3 @ 86 lbs

3

Brittany
Bowden

6:30 PM CrossFit

5 x 3 @ 85 lbs

4

Myra
Harmon

4:00 PM CrossFit

5 x 3 @ 82 lbs

5

Katie
Powell

5:30 PM CrossFit

5 x 3 @ 75 lbs

6

Jenn
Warcola

8:30AM CrossFit Class

5 x 3 @ 70 lbs

7

Linda
Royston

12:00 PM CrossFit

5 x 3 @ 65 lbs

7

Megan
Frasure

6:30 PM CrossFit

5 x 3 @ 65 lbs

somesquat

7

Rachelle
Farese

5:30 AM CrossFit

5 x 3 @ 65 lbs

Squat cleans

7

Stacey
Nance

6:30 PM CrossFit

5 x 3 @ 65 lbs

8

Alyssa
Dias

5:30 PM CrossFit

5 x 3 @ 55 lbs

8

Jennifer
Harpster

8:30AM CrossFit Class

5 x 3 @ 55 lbs

8

Kim
Long

4:00 PM CrossFit

5 x 3 @ 55 lbs

8

Shannon
Fichter

5:30 AM CrossFit

5 x 3 @ 55 lbs

8

Susan
Sterling

5:30 AM CrossFit

5 x 3 @ 55 lbs

9

Nikki
Stewart

8:30AM CrossFit Class

5 x 3 @ 45 lbs

10

Kelly
Nouri

12:00 PM CrossFit

5 x 3 @ 40 lbs