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1 Snatch High Pull + ...

Metcon

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Workout

Air Conditioning

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Warm-up

3 Rounds:
10 PVC Pass Throughs
5 Around the World (ea)
10 PVC OHS
R1) Spider-Man Walk
R2) Thoracic Stretch
R3) Duck Walk

Then,

Barbell Warm-Up

Strength

1 Snatch High Pull + 1 Hang Squat Snatch (Build to a heavy complex)

Focus on keeping the bar close to you and aggressively pulling yourself under the bar.
https://www.youtube.com/watch?v=oTlSsPZaewg&t=12s <<<Hang Squat Snatch

Metcon

Metcon (Time)

On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row

Score is SLOWEST round
https://www.youtube.com/watch?v=9520DJiFmvE&t=7s <<<Dumbbell Snatch
https://www.youtube.com/watch?v=rMvwVtlqjTE <<<Air Squat
https://www.youtube.com/watch?v=fxfhQMbATCw <<<Row

Core

3 rounds :
Plank walk outs x 10
Partner sit up reaches x 12 total
Bicycle crunches x 20 total .

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, September 27, 2019

Male Clients

1

davidj
myers

4:30pm CrossFit

1 x 1 @ 205 lbs

2

Cam
Blaquiere

3:30pm CrossFit

1 x 1 @ 165 lbs

2

Jackson
Cramer

3:30pm CrossFit

1 x 1 @ 165 lbs

3

Eric
Pethtel

4:30pm CrossFit

1 x 1 @ 155 lbs

3

Stephen
Sutherland

4:30pm CrossFit

1 x 1 @ 155 lbs

4

Bobby
Stanley

4:30pm CrossFit

1 x 1 @ 145 lbs

4

Thamer
Alshammari

3:30pm CrossFit

1 x 1 @ 145 lbs

5

Jacob
Raymond

3:30pm CrossFit

1 x 1 @ 135 lbs

Back issue

5

Rick
Kyle

6:30pm CrossFit

1 x 1 @ 135 lbs

5

Ryan
Cain

6:00am CrossFit

1 x 1 @ 135 lbs

6

Aaron
Thomas

4:30pm CrossFit

1 x 1 @ 125 lbs

6

Private

6:30pm CrossFit

1 x 1 @ 125 lbs

6

Jeff
Martucci

6:00am CrossFit

1 x 1 @ 125 lbs

Missed 135

7

Dan
Liss

6:00am CrossFit

1 x 1 @ 65 lbs

7

Robert
Stansbury

5:30pm CrossFit

1 x 1 @ 65 lbs

Female Clients

1

Sarah
Miller

4:30pm CrossFit

1 x 1 @ 135 lbs

2

Amber
Smith

6:00am CrossFit

1 x 1 @ 130 lbs

3

Kaitlyn
Johnson

8:00am CrossFit

1 x 1 @ 115 lbs

3

Teresa
Stire

6:00am CrossFit

1 x 1 @ 115 lbs

4

Brandi
Naylor

6:00am CrossFit

1 x 1 @ 105 lbs

4

Meghan
Phillips

8:00am CrossFit

1 x 1 @ 105 lbs

5

Amelia
Parsons

3:30pm CrossFit

1 x 1 @ 95 lbs

Did 100# but did a power snatch not a squat snatch haha

5

Ellen
Linscheid

12:00pm CrossFit

1 x 1 @ 95 lbs

6

Jaclyn
Blaquiere

8:00am CrossFit

1 x 1 @ 85 lbs

6

Rachel
Allio

3:30pm CrossFit

1 x 1 @ 85 lbs

6

Seretha
hall

8:00am CrossFit

1 x 1 @ 85 lbs

6

Taylor
Wroblewski

12:00pm CrossFit

1 x 1 @ 85 lbs

7

Erin
McCarthy

5:30pm CrossFit

1 x 1 @ 80 lbs

8

Kayla
Brand

6:00am CrossFit

1 x 1 @ 65 lbs

8

Nicoletta
Ciampa

6:00am CrossFit

1 x 1 @ 65 lbs

9

April
Marshalek

3:30pm CrossFit

1 x 1 @ 60 lbs

10

Lexi
Douglas

6:30pm CrossFit

1 x 1 @ 45 lbs