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Components
Snatch Complex (HSPul ...
Snatch Pull
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
9/21/16 - 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
5:30 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):
27 (16/11)
Workout
9/21/16
Weightlifting
Snatch Complex (HSPull + HSS) (3x2, across @65% then 3x2 @70%)
1 Hang Snatch Pull + 1 Hang Squat Snatch
Snatch Pull (3x2, across 100% of best snatch then 110% 2x2)
Snatch Pull
Pause 1" off the ground
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 min:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Row
55 HSPU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 21, 2016
Male Clients
1
Colby
Wollak
5:30 PM CrossFit
3 x 2 @ 165 lbs
1
Hank
Dyer
5:30 PM CrossFit
3 x 2 @ 165 lbs
2
Derrick
Ledford
6:30 PM CrossFit
3 x 2 @ 145 lbs
No squat
3
Daniel
Leatherman
5:30 AM CrossFit
3 x 2 @ 95 lbs
3
Derek
Halford
8:30AM CrossFit Class
3 x 2 @ 95 lbs
3
Hap
Clayton
8:30AM CrossFit Class
3 x 2 @ 95 lbs
3
Stephen
Kent
5:30 AM CrossFit
3 x 2 @ 95 lbs
75 hsp 95 hss
3
Zack
DeBerry
5:30 AM CrossFit
3 x 2 @ 95 lbs
4
Bob
Swadley
8:30AM CrossFit Class
3 x 2 @ 85 lbs
4
Tom
Collins
5:30 PM CrossFit
3 x 2 @ 85 lbs
5
Nick
Caruso
5:30 AM CrossFit
3 x 2 @ 75 lbs
65# then 75#
5
Toni
Huber
6:30 PM CrossFit
3 x 2 @ 75 lbs
6
Tommy
Grey
5:30 PM CrossFit
3 x 2 @ 70 lbs
7
Jim
Tuttle
6:30 AM CrossFit
3 x 2 @ 45 lbs
8
Brady
Swadley
4:00 PM CrossFit
3 x 2 @ 35 lbs
9
Drew
Callaway
4:00 PM CrossFit
3 x 2 @ 0 lbs
Female Clients
1
Stacey
Nance
6:30 PM CrossFit
3 x 2 @ 85 lbs
cleans
2
Jill
Olinger
5:30 PM CrossFit
3 x 2 @ 80 lbs
3
Myra
Harmon
5:30 PM CrossFit
3 x 2 @ 71 lbs
4
Amanda
Vander Haar
5:30 PM CrossFit
3 x 2 @ 70 lbs
4
Katie
Powell
5:30 PM CrossFit
3 x 2 @ 70 lbs
3x2 @65, 3x2 @75
5
Private
8:30AM CrossFit Class
3 x 2 @ 55 lbs
6
Jennifer
Grey
5:30 PM CrossFit
3 x 2 @ 50 lbs
clean pull & squat
7
Katie
Tuttle
4:00 PM CrossFit
3 x 2 @ 45 lbs
7
Nikki
Stewart
9:30 AM CrossFit
3 x 2 @ 45 lbs
8
Linda
Royston
6:30 PM CrossFit
3 x 2 @ 35 lbs
8
Rhonda
Halford
6:30 AM CrossFit
3 x 2 @ 35 lbs
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