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Components

Squat Snatch

Metcon

Metcon

Metcon

Settings

Workout

NOV 5, 2021

BARBELL

BAR: Squat Snatch (5x5 @ 60%)

Squat Snatch

ACCESSORY

A) Tire Flip, 5x3
B) One-arm Dumb Bell Row, 5x5

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 /
20/15 Cals Row
20 Box Jumps, 24/20/16"
20 KBS, 45/35/25#

WOD

WOD: Metcon (Time)

10 cap /
30 Ground to Overhead, 115/75 | 95/65
30 Burpees
30/24 Cals Bike

KIKR

KIKR: Metcon (AMRAP - Reps)

Max Unbroken Jump Lunges

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

Whiteboard:

Friday, November 05, 2021

Male Clients

1

Bronnson
Harjo

6:30 AM CrossFit

5 x 5 @ 145 lbs

2

Curtis
Hackler

5:30 AM CrossFit

5 x 5 @ 115 lbs

No squat

3

Bryon
Waits

9:00 AM CrossFit

5 x 5 @ 105 lbs

3

Zach
Hendrix

5:30 AM CrossFit

5 x 5 @ 105 lbs

5 sec pause above knee

4

Scott
Blakemore

6:30 AM CrossFit

5 x 5 @ 95 lbs

4

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 5 @ 95 lbs

5

Jason
Flick

5:30 AM CrossFit

5 x 5 @ 85 lbs

5

Johnny
Whisman

9:00 AM CrossFit

5 x 5 @ 85 lbs

6

Jorge
Galvan

12:00 PM Open Gym

5 x 5 @ 75 lbs

7

Tony
Sterk

12:00 PM Open Gym

5 x 5 @ 70 lbs

8

Jeff
Lewman

5:30 AM CrossFit

5 x 1 @ 35 lbs

Female Clients

1

Julie
Anderson

5:30 PM CrossFit

5 x 5 @ 85 lbs

2

Patty
Thompson

9:00 AM CrossFit

5 x 5 @ 65 lbs

power

2

Stephanie
Richardson

5:30 AM CrossFit

5 x 5 @ 65 lbs

3

Angela
Hansen

5:30 PM CrossFit

5 x 5 @ 60 lbs

4

Rachel
Showler

6:30 AM CrossFit

5 x 5 @ 55 lbs

5

Glenda
Farris

5:30 AM CrossFit

5 x 5 @ 45 lbs

5

Laura
Clark

5:30 AM CrossFit

5 x 5 @ 45 lbs

6

Daniela
Mendes

9:00 AM CrossFit

5 x 5 @ 35 lbs

6

Elise
Powell

5:30 AM CrossFit

5 x 5 @ 35 lbs

6

Nicole
Whisman

9:00 AM CrossFit

5 x 5 @ 35 lbs

6

Sammy
Epperson

9:00 AM CrossFit

5 x 5 @ 35 lbs

7

Carolyn
Morgan

6:30 AM CrossFit

3 x 5 @ 15 lbs

7

Rayleigh
Rowell

5:30 PM CrossFit

1 x 5 @ 35 lbs