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Components
Power Snatch
Snatch Pull
Head to Toe
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
9/19/17 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
BOOTCAMP
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
42 (20/22)
Workout
9/19/17
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
Warm-up
200m Jog
-then-
10 Quad-pull w/toe touch 5/leg
10 soldier walks/leg
10 stretch Lunges 5/leg
-then-
10 Goblet Squats w/ :02 Pause
10 single arm KB press/arm
3 Turkish getups/side
Weightlifting
Power Snatch (3x2 70%)
Power Snatch
Snatch Pull (90% 3x2)
Snatch Pull
Metcon
Head to Toe (AMRAP - Rounds and Reps)
AMRAP 8
10 T2B
10 Burpees
ADV RX as written
RX 20 sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 19, 2017
Male Clients
1
Derek
Halford
8:30AM CrossFit Class
3 x 2 @ 165 lbs
1
Private
4:00 PM CrossFit
3 x 2 @ 165 lbs
2
Chris
Morales
8:30AM CrossFit Class
4 x 2 @ 155 lbs
2
Eli
Joy
5:30 PM CrossFit
3 x 2 @ 155 lbs
2
Hap
Clayton
8:30AM CrossFit Class
3 x 2 @ 155 lbs
2
Kyle
Baker
5:30 AM CrossFit
3 x 2 @ 155 lbs
2
Derrick
Ledford
5:30 PM CrossFit
3 x 2 @ 155 lbs
3
Darius
Nouri
8:30AM CrossFit Class
3 x 2 @ 115 lbs
4
Eric
Olinger
12:00 PM CrossFit
3 x 2 @ 105 lbs
4
Robert
Foschi
5:30 PM CrossFit
3 x 2 @ 105 lbs
4
Stephen
Kent
5:30 AM CrossFit
3 x 2 @ 105 lbs
5
Andy
Pridmore
4:00 PM CrossFit
3 x 2 @ 95 lbs
5
Bill
Knight
8:30AM CrossFit Class
3 x 2 @ 95 lbs
5
Danny
Eckard
6:30 AM CrossFit
3 x 2 @ 95 lbs
5
Lanny
Natoli
4:00 PM CrossFit
3 x 2 @ 95 lbs
5
malachi
mcquien
6:30 PM CrossFit
3 x 2 @ 95 lbs
5
Marcio
Lima
6:30 PM CrossFit
3 x 2 @ 95 lbs
5
Tom
Collins
4:00 PM CrossFit
3 x 2 @ 95 lbs
6
Ken
Buckstad
5:30 AM CrossFit
3 x 2 @ 85 lbs
7
Jim
Tuttle
9:30 AM CrossFit
3 x 2 @ 75 lbs
Female Clients
1
Alyson
Knight
4:00 PM CrossFit
3 x 2 @ 115 lbs
2
Jill
Olinger
5:30 PM CrossFit
3 x 2 @ 95 lbs
3
Jenn
Warcola
8:30AM CrossFit Class
3 x 2 @ 85 lbs
4
Myra
Harmon
4:00 PM CrossFit
3 x 2 @ 80 lbs
5
Miranda
Morales
4:00 PM CrossFit
3 x 2 @ 75 lbs
6
Katie
Powell
4:00 PM CrossFit
3 x 2 @ 70 lbs
7
Adrianne
Glezen
8:30AM CrossFit Class
3 x 2 @ 65 lbs
7
Amy
Plonk
4:00 PM CrossFit
3 x 2 @ 65 lbs
7
Jennifer
Eckard
9:30 AM CrossFit
3 x 2 @ 65 lbs
7
Kelly
Nouri
8:30AM CrossFit Class
3 x 2 @ 65 lbs
7
Nikki
Stewart
8:30AM CrossFit Class
3 x 2 @ 65 lbs
8
Private
8:30AM CrossFit Class
3 x 2 @ 60 lbs
9
Jennifer
Taylor
4:00 PM CrossFit
3 x 2 @ 55 lbs
9
Maggie
Gaspar
5:30 PM CrossFit
3 x 2 @ 55 lbs
9
Shannon
Fichter
6:30 PM CrossFit
3 x 2 @ 55 lbs
9
Stacey
Nance
6:30 PM CrossFit
3 x 2 @ 55 lbs
10
Amanda
Mendez
8:30AM CrossFit Class
3 x 2 @ 45 lbs
11
Lisa
Hummel
6:30 AM CrossFit
3 x 2 @ 40 lbs
12
Alyson
Denis
5:30 PM CrossFit
3 x 2 @ 35 lbs
12
Hillary
May
6:30 AM CrossFit
3 x 2 @ 35 lbs
12
Jennifer
Pridmore
5:30 PM CrossFit
3 x 2 @ 35 lbs
12
Pam
Floberg
6:30 PM CrossFit
3 x 2 @ 35 lbs
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