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Components
Squat Snatch
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
9/20/19 - 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):
40 (26/14)
Workout
9/20/19
Beers and Burpees Dream on 3 Charity CrossFit competition is this Saturday, Sept. 21st. We have several teams competing. Please come out to support if you are not competing. The address is below. There will be several vendors, live music, kid friendly with face painting and bounce house. Heat times: 9:40am Jack & Todd, Eric & Bruce, Jenn E. & Angie, Scott & Trent, Jay & Phil 11am Jill & Myra, Shannon & Hillary 11:40am John & Derrick 1pm Avery & Kacey, Harper & Stevi, Lily & Saylor 3pm Cambell & Finley 3:40 Emily & Emma PLEASE WEAR A CFA SHIRT TO REPRESENT Address: 9535 Monroe Road Suite 100, Charlotte NC A couple reminders from Beers and Burpees 1) Bring your ID, they will need to card you 2) No pop up tents (they will have a huge tent area), no outside alcohol and NO GLASS ALLOWED at the event site. 3) Live band 4 - 7:30pm 4) 2:30 – Charlotte Rollin’ Hornets Kids Basketball team will be doing a demo and inviting kids and adults to play a game of wheelchair basketball with them.
Weightlifting
Squat Snatch
Squat Snatch
On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch
Sets: 50-55-60-60-60% 1RM Snatch
Complete all 4 reps without letting go of the bar
Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00
Metcon
Metcon (4 Rounds for time)
On the 4:00 x 4 Rounds:
20 Wallballs (20/14)
20/15 Calorie Row
0:00 - 4:00 - 8:00 - 12:00
Extra Gymnastics Work
Metcon (No Measure)
On the 1:30 x 7 Sets:
4 T2B
3 Bar MU
1 Hang Squat Snatch
1 Squat Snatch
*Sets: 65-70-72-74-76-78-80% 1RM Snatch*
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 20, 2019
Male Clients
1
Dane
Sonnenberg
4:00 PM CrossFit
1 x 1 @ 165 lbs
2
Colby
Wollak
12:00 PM CrossFit
1 x 1 @ 145 lbs
3
Kenny
Hastings
5-7pm Open WOD Come When ...
1 x 1 @ 135 lbs
4
Al
Moody
5:30 AM CrossFit
1 x 1 @ 125 lbs
Cleans
4
Eli
Joy
8:30AM CrossFit Class
1 x 1 @ 125 lbs
5
Alto
Shambles
8:30AM CrossFit Class
1 x 1 @ 115 lbs
5
Bob
Swadley
8:30AM CrossFit Class
1 x 1 @ 115 lbs
6
Jeff
Peck
5-7pm Open WOD Come When ...
1 x 1 @ 105 lbs
6
Josh
Roberts
5-7pm Open WOD Come When ...
1 x 1 @ 105 lbs
6
Stephen
Kent
5:30 AM CrossFit
1 x 1 @ 105 lbs
Snatch
7
Jason
Leach
12:00 PM CrossFit
1 x 1 @ 95 lbs
7
Patrick
Mizzell
8:30AM CrossFit Class
1 x 1 @ 95 lbs
7
Todd
Mehrmann
4:00 PM CrossFit
1 x 1 @ 95 lbs
8
Darius
Nouri
8:30AM CrossFit Class
1 x 1 @ 85 lbs
9
Bernard
Tripp
6:30 AM CrossFit
1 x 1 @ 75 lbs
9
Daniel
Leatherman
5:30 AM CrossFit
1 x 1 @ 75 lbs
elbow
9
Danny
Eckard
6:30 AM CrossFit
1 x 1 @ 75 lbs
9
doug
stinebiser
5-7pm Open WOD Come When ...
1 x 1 @ 75 lbs
Cleans
9
Lee
Blackwelder
4:00 PM CrossFit
1 x 1 @ 75 lbs
10
Aron
Gibson
4:00 PM CrossFit
6 x 2 @ 70 lbs
No snatch, subbed squat clean
11
Ken
Buckstad
5:30 AM CrossFit
1 x 1 @ 65 lbs
11
Noah
Pinto
4:00 PM CrossFit
1 x 1 @ 65 lbs
squat clean
12
Jim
Tuttle
6:30 AM CrossFit
1 x 1 @ 55 lbs
13
Rj
colichio
9:30 AM CrossFit
1 x 1 @ 35 lbs
14
Kevin
Smith
5-7pm Open WOD Come When ...
1 x 1 @ 25 lbs
Cleans
15
DREW
COLLINS
5-7pm Open WOD Come When ...
1 x 1 @ 0 lbs
Hang Squat Clean 45,55,65,75x2
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
1 x 1 @ 95 lbs
2
Cambell
Vander Haar
4:00 PM CrossFit
1 x 1 @ 85 lbs
3
Jill
Olinger
12:00 PM CrossFit
1 x 1 @ 75 lbs
4
Miranda
Morales
8:30AM CrossFit Class
1 x 1 @ 70 lbs
5
Emma
Mason
4:00 PM CrossFit
1 x 1 @ 65 lbs
5
Jenn
Warcola
9:30 AM CrossFit
1 x 1 @ 65 lbs
6
Cindy
Mustian
8:30AM CrossFit Class
1 x 1 @ 55 lbs
6
Jennifer
Taylor
8:30AM CrossFit Class
1 x 1 @ 55 lbs
6
Teeter
Miller
8:30AM CrossFit Class
1 x 1 @ 55 lbs
7
Allison
Farar
4:00 PM CrossFit
1 x 1 @ 30 lbs
7
stevi
harmon
4:00 PM CrossFit
1 x 1 @ 30 lbs
8
shelly
spurlin
12:00 PM CrossFit
1 x 1 @ 20 lbs
9
Amy
Clinton
9:30 AM CrossFit
1 x 1 @ 0 lbs
40lb clean progression
9
Katie
Tuttle
4:00 PM CrossFit
1 x 1 @ 0 lbs
squat cleans 75#
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