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I Love This Bar

500m Row

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Workout

Friday

Metcon

I Love This Bar (2 Rounds for reps)

AMRAP 7:
Power Snatches MRx:75/55, Rx:95 / 65 lb

On the Minute:
7 Toes to Bar MRx: V-ups

Rest 6 Minutes

AMRAP 7:
Bar-Facing Burpees

On the Minute:
7 Push Press MRx:75/55, Rx:95 / 65 lb

MOVEMENT PREP
3 Power Snatches
3 Toes to Bar
3 Bar-Facing Burpees
3 Push Press

MODIFICATIONS
POWER SNATCHES
- Reduce Load
- Single Dumbbell Power Snatches
- Kettlebell Swings

TOES TO BAR
- Reduce Reps
- Knees To Chest
- 2x Sit-Ups

BAR-FACING BURPEES
- Lateral Barbell Burpees
- Regular Burpees

PUSH PRESSES
- Reduce Reps
- Reduce Loading
- Double Dumbbell Push Presses

STIMULUS
- Conditioning Category: Sprint
- Power Snatches: Steady singles.
- Toes to Bar: 1-2 sets.
- Push Press: Unbroken sets.
- Score: 2 scores. Reps of power snatches and reps of bar-facing burpees. Overall score is the sum total.

STRATEGY
THE BIG TAKEAWAYS
1. Steady singles on the power snatches.
2. Aim for unbroken sets on the toes to bar each minute.
3. Steady pace on the burpees.
4. Hold onto the bar for the push presses.

500m Row (Time)

Max Effort 500m Row

500m Row

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Whiteboard:

Friday, October 22, 2021

Male Clients

1

Chris
Bowen

12:15 PM CrossFit

102 Total Reps

2

Luke
Voss

12:15 PM CrossFit

92 Total Reps

3

Jon
LeDuc

6:00 PM CrossFit

90 Total Reps

4

John
O’Keefe

12:15 PM CrossFit

87 Total Reps

Mrx

4

scott
sabina

8:30 AM Crossfit

87 Total Reps

MRx

5

1 Huge’s
Back!

7:15 AM CrossFit

84 Total Reps

MRx

6

Matthew
Emmons

7:15 AM CrossFit

67 Total Reps

7

Chad
TeBeest

3:30 PM CrossFit

63 Total Reps

8

Xavi
Gomez

3:30 PM CrossFit

95 Total Reps

9

Sylvain
Thibault

6:00 PM CrossFit

84 Total Reps

10

Frank
Stanbach

6:00 PM CrossFit

69 Total Reps

11

Jim
Anderson

3:30 PM CrossFit

68 Total Reps

12

Chris
Losacco

12:15 PM CrossFit

67 Total Reps

13

ed
roy

3:30 PM CrossFit

66 Total Reps

14

Dan
Lincoln

6:00 AM CrossFit

62 Total Reps

15

Dan
Meller

12:15 PM CrossFit

58 Total Reps

16

Steve
Mollen

6:00 AM CrossFit

46 Total Reps

MRx

Female Clients

1

Charlotte
Vigeant

9:30 AM CrossFit

94 Total Reps

2

Brooke
Bemis

3:30 PM CrossFit

86 Total Reps

3

courtney
alberts

9:30 AM CrossFit

71 Total Reps

4

Peri
Vogl

7:15 AM CrossFit

58 Total Reps

MRx

5

Ann
Archinal

6:00 AM CrossFit

45 Total Reps

MRx

6

Angie
O’Keefe

6:00 AM CrossFit

44 Total Reps

7

Teri
Heines

7:15 AM CrossFit

31 Total Reps

MRx

8

Kathy
Griffiths

8:30 AM Crossfit

90 Total Reps

#45, knee ups

9

Dana
Bossert

8:30 AM Crossfit

84 Total Reps

V ups, cleans

10

Ashleigh
Young

9:30 AM CrossFit

81 Total Reps

11

Allison
Marti

8:30 AM Crossfit

74 Total Reps

MRx

12

Shana
Schubert

3:30 PM CrossFit

72 Total Reps

13

Zoe
Bergner

12:15 PM CrossFit

68 Total Reps

MRx

14

Amanda
Spungin

9:30 AM CrossFit

61 Total Reps