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Components
Clean and Jerk
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
10/6/17 - 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):
32 (16/16)
Workout
10/6/17
Weightlifting
Clean and Jerk
Clean and Jerk
On the Minute x 9 (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%
Rest 2:00
On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
Minute 1 - 82%
Minute 2 – 84%
Minute 3 – 86%
Metcon
Metcon (Time)
3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)
ADV RX as written
RX 225/155
Congratulations to Katie for deciding to make a change and commit to herself. Great job on our 21 day nutrition challenge. You deserve a long healthy life. Enjoy your new CrossFit Allegiance fitness bag and keep up the new you. You've done amazing.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 06, 2017
Male Clients
1
Colby
Wollak
6:30 AM CrossFit
1 x 1 @ 265 lbs
2
josh
dow
5-7pm Open WOD Come When ...
1 x 1 @ 240 lbs
3
Patrick
Mizzell
8:30AM CrossFit Class
1 x 1 @ 235 lbs
4
Derek
Halford
12:00 PM CrossFit
1 x 1 @ 215 lbs
4
Private
4:00 PM CrossFit
1 x 1 @ 215 lbs
5
Lanny
Natoli
4:00 PM CrossFit
1 x 1 @ 176 lbs
6
Brent
Miller
8:30AM CrossFit Class
1 x 1 @ 175 lbs
6
Darius
Nouri
8:30AM CrossFit Class
1 x 1 @ 175 lbs
7
Robert
Foschi
5-7pm Open WOD Come When ...
1 x 1 @ 165 lbs
8
King
of Verdict ...
12:00 PM CrossFit
1 x 1 @ 145 lbs
9
Bill
Knight
6:30 AM CrossFit
1 x 1 @ 135 lbs
pc
9
Bob
Swadley
8:30AM CrossFit Class
1 x 1 @ 135 lbs
9
Robert
Johnson
5-7pm Open WOD Come When ...
1 x 1 @ 135 lbs
10
Scotty
In Route
8:30AM CrossFit Class
1 x 1 @ 105 lbs
11
Jim
Tuttle
6:30 AM CrossFit
1 x 1 @ 95 lbs
12
Jesse
Patterson
4:00 PM CrossFit
1 x 1 @ 40 lbs
squat cleans and split jerks
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
1 x 1 @ 175 lbs
2
Jill
Olinger
4:00 PM CrossFit
1 x 1 @ 145 lbs
3
Alex
Dow
9:30 AM CrossFit
1 x 1 @ 135 lbs
95-105-115-125-130-135
4
Myra
Harmon
12:00 PM CrossFit
1 x 1 @ 130 lbs
105-110-115-120-125
5
Jenn
Warcola
8:30AM CrossFit Class
1 x 1 @ 125 lbs
6
Jennifer
Taylor
9:30 AM CrossFit
1 x 1 @ 115 lbs
7
Miranda
Morales
8:30AM CrossFit Class
1 x 1 @ 105 lbs
8
Rhonda
Halford
12:00 PM CrossFit
1 x 1 @ 100 lbs
9
Private
8:30AM CrossFit Class
1 x 1 @ 95 lbs
10
Katie
Tuttle
4:00 PM CrossFit
1 x 1 @ 92 lbs
11
Maggie
Gaspar
4:00 PM CrossFit
1 x 1 @ 80 lbs
11
Nikki
Stewart
8:30AM CrossFit Class
1 x 1 @ 80 lbs
12
Adrianne
Glezen
8:30AM CrossFit Class
1 x 1 @ 65 lbs
12
Lisa
Hummel
6:30 AM CrossFit
1 x 1 @ 65 lbs
hang clean
13
Private
4:00 PM CrossFit
1 x 1 @ 55 lbs
14
Sadie
Cunningham
4:00 PM CrossFit
1 x 1 @ 45 lbs
clean and split jerks
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