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Components
Cement Mixer
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
10/15/16 - CrossFit Allegiance
Class
(All)
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (2/0)
Workout
10/15/16
Metcon
Cement Mixer (7 Rounds for reps)
7 rounds, On the 3:00:
400m Run
12 Toes to Bar
ADV RX 5 MU
Every 3 minutes complete a round.
Scaled: complete 20 situps.
Extra work if you want an after WOD
Metcon (No Measure)
1. Technique Work
A. 3x3 Snatch Balance, light
B. 3x3 Tall Snatch, light
C. 3x3 Tall Clean, light
2. Snatch
2 Triples at 70%, followed by 3 doubles at 75%
3. Clean and Jerk
2 Triples at 70%, followed by 3 doubles at 75%
4. Jerk
4 Triples at 70% - focus on driving and catching high
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 15, 2016
Male Clients
1
Eric
Olinger
9:30 AM CrossFit
84 Total Reps
2
Bob
Swadley
9:30 AM CrossFit
95 Total Reps
Sit ups
Female Clients
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