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Components
Snatch Pull
Overhead Pause Squats
Death by Snoo Snoo
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
11/23/2016 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 PM CrossFit
Foundations 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (4/10)
Workout
11/23/2016
Yoga/Mobility
External Rotator Cuffs
Warm-up
snatch and overhead squat warm up
2 rounds
- 5 Burpees
- 5 Snatch pulls
- 5 Power snatches
- 5 OH squats
- 5 Snatch balances
- 5 Squat snatch
Skill/Strength
Snatch Pull (3x3 @ 110% of Snatch 1 Rep Max)
Snatch Pull
Overhead Pause Squats (3x5 @ 110% of Snatch 1 rep)
3 Second Pause at bottom of the squat
WOD
Death by Snoo Snoo (AMRAP - Rounds and Reps)
Death by EMOM of...Snatch
0:00-1:00
1 Snatch
1:01-2:00
2 Snatch
2:01-3:00
3 Snatch
3:01-4:00
4 Snatch
ETC....till death do you part
RX: 70% of Snatch 1 RM
RX+: 75% of Snatch 1 RM
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 23, 2016
Male Clients
1
Kevin
Martinez
9:30 AM CrossFit
3 x 3 @ 175 lbs
2
King
Ray
Lift Sesh w/ Jared 3PM-4P...
3 x 3 @ 145 lbs
3
Cyrus
Medrano
4:10PM CrossFit
3 x 3 @ 95 lbs
4
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
1 x 3 @ 225 lbs
Female Clients
1
Christina
Tovar
9:30 AM CrossFit
3 x 3 @ 105 lbs
2
Brittany
Pickard
4:10PM CrossFit
3 x 3 @ 80 lbs
3
Janet
James
9:30 AM CrossFit
3 x 3 @ 75 lbs
110+% of 65#
3
Tracy
Auber
5:20 AM CrossFit
3 x 3 @ 75 lbs
4
Tabitha
Erickson
6:30 AM CrossFit
3 x 3 @ 70 lbs
5
Private
6:30 AM CrossFit
3 x 3 @ 65 lbs
6
Destinee
Medrano
4:10PM CrossFit
3 x 3 @ 55 lbs
6
Katlyn
Matuzek
4:10PM CrossFit
3 x 3 @ 55 lbs
7
Andrea
Sierra
5:20 AM CrossFit
3 x 3 @ 45 lbs
Theraband around knees
8
Heather
Powell
4:10PM CrossFit
3 x 3 @ 35 lbs
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