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Components

Snatch position deadl ...

Metcon

Settings

Workout

Wednesday

Warm-up

Jump rope solo

30 Single unders forwards
30 Single unders backwards
30 High knees(Single unders with High knees)
15 Single unders left foot
15 Single unders right foot
30 Double unders(15 Attempts)

Gymnastics

Metcon (No Measure)

3X
10 Single leg deadlift (5/5)
3 Skin the cats
10 Kipping swings or 5 L-sit pullups
10 Good mornings

Weightlifting

Snatch position deadlift with shrug (With shrug 5X3 at 90%)

Metcon

Metcon (Time)

4 Rounds:
30 Double unders
10 C2B

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Whiteboard:

Wednesday, September 12, 2018

Male Clients

1

Anthony
Hodges

5:00PM CrossFit

5 x 3 @ 185 lbs

1

Jared
Van Anne

12:00PM Open gym

5 x 3 @ 185 lbs

2

Dan
Cayce

6:00PM CrossFit

5 x 3 @ 155 lbs

3

Adam
Burkholder

6:00PM CrossFit

5 x 3 @ 135 lbs

3

Brian
Justusson

6:00PM CrossFit

5 x 3 @ 135 lbs

3

Grant
Beavers

12:00PM Open gym

5 x 3 @ 135 lbs

3

Joseph
Herman

12:00PM Open gym

5 x 3 @ 135 lbs

3

Stephen
LeBouef

6:00PM CrossFit

5 x 3 @ 135 lbs

4

Alec
Wolfram

5:00PM CrossFit

5 x 3 @ 95 lbs

4

jacob
popek

8:00AM CrossFit

5 x 3 @ 95 lbs

4

Max
Choriev

8:00AM CrossFit

5 x 3 @ 95 lbs

4

mohammed
alghofaily

6:00PM CrossFit

5 x 3 @ 95 lbs

4

Patrick
Barfield

8:00AM CrossFit

5 x 3 @ 95 lbs

5

Mark
Devaughn

5:00AM CrossFit

5 x 3 @ 0 lbs

worked on Deadlift technique

Female Clients

1

Nicki
Bergmann

12:00PM Open gym

5 x 3 @ 165 lbs

mens bar

2

Antoinette
Williams

12:00PM Open gym

5 x 3 @ 155 lbs

3

Kristina
Stapleton

12:00PM Open gym

5 x 3 @ 95 lbs

3

MC
Schmank

12:00PM Open gym

5 x 3 @ 95 lbs

4

Colleen
Sisson

12:00PM Open gym

5 x 3 @ 85 lbs

4

Stacy
Swiney

8:00AM CrossFit

5 x 3 @ 85 lbs

5

Allison
Sutter

8:00AM CrossFit

5 x 3 @ 75 lbs

6

Allison
Justusson

6:00PM CrossFit

5 x 3 @ 65 lbs

6

karol
vincellette

5:00PM CrossFit

5 x 3 @ 65 lbs

6

Lindsey
Neyland

6:00PM CrossFit

5 x 3 @ 65 lbs

7

Becky
Weinstein

6:00AM CrossFit

3 x 3 @ 115 lbs