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Metcon

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Friday WOD

Metcon (No Measure)

15 Minutes of power snatch cycling practice. If not doing the open, work up to heavy set of 3 touch and go power snatch.

Power Snatch

Power Snatch

Metcon (AMRAP - Rounds and Reps)

20 minute AMRAP alternating complete rounds with a partner of:

Run 200m
5 ground to overhead 95/65#
7 bar facing burpees

*Run counts as 1 rep

**If completing the Open workout on Sunday, use this as a chance to practice these movements for Sunday. Do not perform with 100% intensity, focus on efficiency and form.

***If not completing open workout, each round is an all out sprint.

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

Whiteboard:

Friday, October 11, 2019

Male Clients

1

Private

4:30 PM CrossFit

1 x 3 @ 165 lbs

2

Private

5:00 AM CrossFit

1 x 3 @ 135 lbs

2

Tom
Boyle

5:00 AM CrossFit

1 x 3 @ 135 lbs

2

Wallis
Shoppy

5:00 AM CrossFit

1 x 3 @ 135 lbs

3

Tim
Gaddis

10:00 AM CrossFit

1 x 3 @ 125 lbs

4

AJ
Ross

6:00 AM CrossFit

1 x 3 @ 115 lbs

4

Dale
Rinkenberger

6:00 AM CrossFit

1 x 3 @ 115 lbs

4

James gill ...
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5:30 PM CrossFit

1 x 3 @ 115 lbs

4

Jeff
Smith

4:30 PM CrossFit

1 x 3 @ 115 lbs

4

Mike
Brown

8:00 AM CrossFit

1 x 3 @ 115 lbs

4

Mike
Witt

4:30 PM CrossFit

1 x 3 @ 115 lbs

5

Andrew
Bauer

4:30 PM CrossFit

1 x 3 @ 105 lbs

5

Austin
Ingram

5:30 PM CrossFit

1 x 3 @ 105 lbs

5

Clint
VanHoy

8:00 AM CrossFit

1 x 3 @ 105 lbs

5

Jason
Jones

5:00 AM CrossFit

1 x 3 @ 105 lbs

5

Kris
Keropian

8:00 AM CrossFit

1 x 3 @ 105 lbs

6

Dave
Lombardo

5:00 AM CrossFit

1 x 3 @ 95 lbs

6

Eric
Kjode

6:00 AM CrossFit

1 x 3 @ 95 lbs

6

Mark
Paparo

6:00 AM CrossFit

1 x 3 @ 95 lbs

7

Robert
Meredith Jr

10:00 AM CrossFit

1 x 3 @ 85 lbs

8

Harris
Frank

5:00 AM CrossFit

1 x 3 @ 75 lbs

9

Johny
Mathur

Drive Thru

6 x 5 @ 65 lbs

Female Clients

1

Rachel
Blackwell

10:00 AM CrossFit

1 x 3 @ 80 lbs

2

Allison
Elliott

5:00 AM CrossFit

1 x 3 @ 65 lbs

2

Amy
Linton

10:00 AM CrossFit

1 x 3 @ 65 lbs

2

Brianna
Doty

4:30 PM CrossFit

1 x 3 @ 65 lbs

2

Karen
Sagon

6:00 AM CrossFit

1 x 3 @ 65 lbs

2

Linda
Wright

6:00 AM CrossFit

1 x 3 @ 65 lbs

2

Lori
Adkins

5:00 AM CrossFit

1 x 3 @ 65 lbs

2

Monica
Dingler

8:00 AM CrossFit

1 x 3 @ 65 lbs

3

Alison
Dickens

5:30 PM CrossFit

1 x 3 @ 60 lbs

3

Jesseca
Rodriguez

10:00 AM CrossFit

1 x 3 @ 60 lbs

4

Monica
Lee

5:30 PM CrossFit

1 x 3 @ 55 lbs

4

Tonika
Taylor

6:00 AM CrossFit

1 x 3 @ 55 lbs

5

Vanessa
Cordova

5:30 PM CrossFit

1 x 3 @ 50 lbs

6

Estela
Falla-Ross

6:00 AM CrossFit

1 x 3 @ 45 lbs

6

Jami
Latham

10:00 AM CrossFit

1 x 3 @ 45 lbs

6

Jessyca
Doty

4:30 PM CrossFit

1 x 3 @ 45 lbs

6

Linnet
Orbe

6:00 AM CrossFit

1 x 3 @ 45 lbs

6

Sharon
Brooks

6:00 AM CrossFit

1 x 3 @ 45 lbs

7

Jennifer
Yerges

8:00 AM CrossFit

1 x 3 @ 35 lbs

Working on form