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Components
Front Squat
Snake Bite
Clean and Jerk
Clean Grip Dead
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
9/15/17 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5-7pm Open WOD Come When You Can
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (17/16)
Workout
9/15/17
Don't forget to sign up for Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen. Fri, September 22, 2017 5:30 PM – 9:00 PM Location CrossFit Allegiance Click on the link below to sign up. https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156
Weightlifting
Front Squat (75% 5x5)
Front Squat
Metcon
Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
Optional Extra Strength Work
Clean and Jerk
Clean and Jerk
60% 1x2
70% 1x2
75% 1x2
80% 1x2
85% 1x1
Clean Grip Dead (90% 5x5)
3 second pause in power position
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 15, 2017
Male Clients
1
Kyle
Baker
4:00 PM CrossFit
5 x 5 @ 225 lbs
2
Stephen
Kent
5:30 AM CrossFit
5 x 5 @ 205 lbs
3
Darius
Nouri
8:30AM CrossFit Class
5 x 5 @ 185 lbs
3
Derek
Halford
8:30AM CrossFit Class
5 x 5 @ 185 lbs
3
Hap
Clayton
8:30AM CrossFit Class
5 x 5 @ 185 lbs
4
Josh
Roberts
12:00 PM CrossFit
5 x 5 @ 175 lbs
5
Bob
Swadley
8:30AM CrossFit Class
5 x 5 @ 155 lbs
5
Brent
Miller
8:30AM CrossFit Class
5 x 5 @ 155 lbs
6
Andy
Pridmore
5-7pm Open WOD Come When ...
5 x 5 @ 135 lbs
7
Tommy
Grey
4:00 PM CrossFit
5 x 5 @ 120 lbs
8
Timothy
Hummel
6:30 AM CrossFit
5 x 5 @ 115 lbs
135 last set
9
Ken
Buckstad
5:30 AM CrossFit
5 x 5 @ 105 lbs
10
Aiden
Price
4:00 PM CrossFit
5 x 5 @ 95 lbs
my ankle hurt a bit
11
Scotty
In Route
8:30AM CrossFit Class
5 x 5 @ 85 lbs
12
Derrick
Ledford
4:00 PM CrossFit
5 x 3 @ 185 lbs
12
Daniel
Leatherman
5:30 AM CrossFit
3 x 5 @ 165 lbs
12
Private
4:00 PM CrossFit
3 x 5 @ 185 lbs
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
5 x 5 @ 175 lbs
2
Alyson
Knight
5-7pm Open WOD Come When ...
5 x 5 @ 160 lbs
3
Alex
Dow
8:30AM CrossFit Class
5 x 5 @ 115 lbs
Went easy before doing 1mil snatches
3
Katie
Powell
9:30 AM CrossFit
5 x 5 @ 115 lbs
4
Jenn
Warcola
8:30AM CrossFit Class
5 x 5 @ 105 lbs
5
Jennifer
Eckard
5-7pm Open WOD Come When ...
5 x 5 @ 95 lbs
6
Maddy
Fero
5:30 AM CrossFit
5 x 5 @ 85 lbs
6
Private
8:30AM CrossFit Class
5 x 5 @ 85 lbs
6
Rhonda
Halford
6:30 AM CrossFit
5 x 5 @ 85 lbs
7
Hillary
May
6:30 AM CrossFit
5 x 5 @ 75 lbs
7
Jackie
Moffitt
8:30AM CrossFit Class
5 x 5 @ 75 lbs
7
Nancy
Treadgold
5-7pm Open WOD Come When ...
5 x 5 @ 75 lbs
8
Private
4:00 PM CrossFit
5 x 5 @ 45 lbs
8
Lisa
Hummel
6:30 AM CrossFit
5 x 5 @ 45 lbs
9
Jill
Olinger
4:00 PM CrossFit
2 x 5 @ 145 lbs
2x135
9
Kelly
Nouri
8:30AM CrossFit Class
0 x 0 @ 0 lbs
5x5 85# bs
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