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Components
1 Power Snatch + 1 Ha ...
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
09/22/2017 - Palo Duro CrossFit
Class
(All)
5:30AM CrossFit
8:30AM CrossFit
4:30PM CrossFit
5:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (6/5)
Workout
09/22/2017
Weightlifting
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat (EMOM for 12 Minutes )
3 Sets at 60% then slowly build
-Bar does not drop in each set
Workout of the Day
Metcon (Time)
For Time
20 Overhead Squats (95/65)
40 Ring Push-ups
20 Sumo Deadlift High-pulls (95/65)
40 Weighted Box Step-ups (20/16, 35/20)
**KIcker** EOMOM Perform 03 Dumbbell Thrusters (35/20)
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, September 22, 2017
Male Clients
1
Ben
Stephenson
5:30AM CrossFit
3 x 1 @ 175 lbs
2
Frank
Garcia
5:30AM CrossFit
1 x 1 @ 155 lbs
3
Anthony
Ramos
5:30AM CrossFit
6 x 1 @ 135 lbs
4
kyle
lawles
5:30AM CrossFit
9 x 1 @ 105 lbs
5
Aaron
Forehand
8:30AM CrossFit
1 x 1 @ 95 lbs
6
Esteban
Ponce
5:30AM CrossFit
1 x 1 @ 80 lbs
Female Clients
1
Tracy
May
8:30AM CrossFit
1 x 1 @ 85 lbs
2
NATALIE
LAWLES
8:30AM CrossFit
1 x 1 @ 50 lbs
2
Selena
Veal
8:30AM CrossFit
1 x 1 @ 50 lbs
3
Merri
Padilla
8:30AM CrossFit
1 x 1 @ 45 lbs
4
Riana
Diegelman
8:30AM CrossFit
1 x 1 @ 40 lbs
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