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Components

Metcon

Metcon

Metcon

Settings

Workout

Sat

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 of
5 pull up
7 push ups HR
9 goblet squats 35/26
3 hang power snatch 115/75

Rx+ - 135/95

Scale to go UB on snatches

Rest 8 min b/t workouts

B: Metcon (Time)

For time

50 TTB
100/80 cal row

12 min cap.....scale to finish

C: Metcon (Time)

12-9-6 of
Power clean 155/105
Front squat
S2OH

12 min cap

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Whiteboard:

Saturday, November 14, 2015

Male Clients

1

Aaron
Johnston

8:15 AM CrossFit

8 + 3

2

Joey
King

9:30 AM CrossFit

8 + 1

3

Zander
Veith

9:30 AM CrossFit

7 + 22

4

Drew
Rivera

9:30 AM CrossFit

9 + 9

5

Fred
Peterson

8:15 AM CrossFit

8 + 8

75#

6

Zach
Doleac

9:30 AM CrossFit

6 + 0

snatch at 95lb

7

Jonathan
Bermudez

7:00 AM CrossFit

5 + 0

75#

7

Ram
Hernandez

7:00 AM CrossFit

5 + 0

26# KB and 65# snatch

8

Jason
Roraback

7:00 AM CrossFit

3 + 0

SCALED WITH DEADS

Female Clients

1

Kindra
Veith

9:30 AM CrossFit

6 + 10

2

miki
hipp

8:15 AM CrossFit

6 + 22

3

Colette
Matsuda

7:00 AM CrossFit

6 + 16

3

Holly
Stave

7:00 AM CrossFit

6 + 16

4

Chelsea
Henning

9:30 AM CrossFit

6 + 6

5

Melissa
Griffin

8:15 AM CrossFit

6 + 0

6

Chantell
Fukumae

7:00 AM CrossFit

5 + 3

7

Kari
Roraback

7:00 AM CrossFit

6 + 5

45# snatch, 26# Gobblet, RR

8

Teresa
Morescalchi

7:00 AM CrossFit

6 + 4

40# snatch

9

Katelin
Turner

9:30 AM CrossFit

5 + 23

10 rr; HR pushups from knees; 26# gs; 65# hps

10

Bryanna
Houdeshell

9:30 AM CrossFit

5 + 19

Yellow KB, knee pu, 35#snatch

11

Melissa
Pelham

9:30 AM CrossFit

5 + 10

ring row #26 goblet

12

Private

7:00 AM CrossFit

5 + 5

13

Sarah
Holman

8:15 AM CrossFit

5 + 4

65#

14

Patti
Smith

7:00 AM CrossFit

4 + 17

15

Private

9:30 AM CrossFit

4 + 10