Public Whiteboard

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Components

double KB clean and press

Metcon

Settings

Workout

09/14/2018

Warm-up

snatch warm up

400 m run

3 rds

15 air squats

10 hang muscle snatch

7 snatch grip back rack push press

90 second lat stretch

3 sets at ascending

3 snatch deadlifts

1 Hang snatch

1 Snatch

Strength

double KB clean and press (5x10)

Metcon

Metcon (Time)

21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

Men: 75 lb.
Women 55 lb.

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Whiteboard:

Friday, September 14, 2018

Male Clients

1

Stephen
Ford

5:30 AM CrossFit

3 x 10 @ 53 lbs

2

SYED
IQBAL

4:30 PM CrossFit

5 x 10 @ 44 lbs

cleans only - no presses - shldr injury

3

Yuri
Ferreira

5:30 PM CrossFit

5 x 10 @ 36 lbs

#16Kg last round

4

Anash
Hassan

6:30 PM CrossFit

5 x 10 @ 35 lbs

4

Gerrit
van Doornik

5:30 AM CrossFit

5 x 10 @ 35 lbs

2x 35 lbs, + 5 at 2x44lbs

4

Mihir
Gokhale

4:30 PM CrossFit

5 x 10 @ 35 lbs

4

Henry
Melendez

12:00 PM CrossFit

1 x 10 @ 35 lbs

Female Clients

1

Ulrika
Kurten

6:30 PM CrossFit

5 x 10 @ 35 lbs

2

Janet
Ngocho

5:30 AM CrossFit

2 x 10 @ 26 lbs

2

Rebeca
Marquez

4:30 PM CrossFit

2 x 10 @ 26 lbs

3

Daniela
Bombonatti

4:30 PM CrossFit

6 x 10 @ 20 lbs

4

Marina
Guimarães

5:30 PM CrossFit

5 x 10 @ 18 lbs

5

Candy
Herebia

6:30 AM CrossFit

5 x 10 @ 13 lbs

6

stephanie
milne

12:00 PM CrossFit

5 x 10 @ 10 lbs