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Components
Hang Power Clean + Pu ...
Metcon
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
CF Linchpin 191126 - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
CrossFit: 10:00 AM
Open Gym 11am - 1pm
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (13/16)
Workout
CF Linchpin 191126
Warm-up
2 rounds:
Run 200M
7 Knees-to-elbows
14 Wallballs
Pre-WOD mobility:
Trap scrub (2 min each side)
Hip flexor smash (2 min each side)
Weightlifting
Hang Power Clean + Push Jerk (7-7-7)
Metcon
Metcon (Time)
7 rounds for time of:
7 Strict Handstand Push-ups
6 Knees-to-elbows
5 Hang Power Cleans, 55% 1RM
Post-WOD Recovery
Super front rack (2 min each side)
Banded OH distraction (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 26, 2019
Male Clients
1
Mike
Harkema
6:00 AM CrossFit
1 x 7 @ 185 lbs
broke up in the middle
2
Jason
Shand
6:00 AM CrossFit
1 x 7 @ 145 lbs
3
Hazen
Arnold
4:30 PM CrossFit
1 x 7 @ 135 lbs
3
Nick
Vucci
4:30 PM CrossFit
1 x 7 @ 135 lbs
3
Richard
Bruce
4:30 PM CrossFit
1 x 7 @ 135 lbs
4
Justin
Callas
4:30 PM CrossFit
1 x 7 @ 115 lbs
5
Bradd
Gott
CrossFit: 5:00 AM
1 x 7 @ 105 lbs
5
Omar
Stookey
4:30 PM CrossFit
1 x 7 @ 105 lbs
6
Ron
Bunch
6:00 AM CrossFit
3 x 7 @ 95 lbs
2 @ 75, 1 @ 95
6
Brian
Postles
6:00 AM CrossFit
1 x 7 @ 95 lbs
11:45. Mil Press
6
Brian
Stolle
CrossFit: 10:00 AM
1 x 7 @ 95 lbs
7
Justin
Clites
6:30 PM CrossFit
1 x 7 @ 85 lbs
8
Private
CrossFit: 5:00 AM
1 x 7 @ 70 lbs
Female Clients
1
Irish
Sirmons
6:00 AM CrossFit
1 x 7 @ 105 lbs
65-85-105
1
Liz
Gilbert
4:30 PM CrossFit
1 x 7 @ 105 lbs
1
Susanne
Grover
CrossFit: 10:00 AM
1 x 7 @ 105 lbs
2
Alicia
Higginbotham
Open Gym 11am - 1pm
1 x 7 @ 95 lbs
2
Denee
Wolf
6:30 PM CrossFit
1 x 7 @ 95 lbs
3
Brittany
Brooks
CrossFit: 10:00 AM
1 x 7 @ 85 lbs
3
Jessica
Davis
4:30 PM CrossFit
1 x 7 @ 85 lbs
3
Julie
Mychalus
CrossFit: 10:00 AM
1 x 7 @ 85 lbs
4
CAITLIN
WOLF
Open Gym 11am - 1pm
1 x 7 @ 75 lbs
4
Jessie-Lee
Nichols
CrossFit: 10:00 AM
1 x 7 @ 75 lbs
4
Tash
Clites
6:30 PM CrossFit
1 x 7 @ 75 lbs
5
Elese
Kyle
CrossFit: 10:00 AM
1 x 7 @ 70 lbs
6
Emily
O’Donnell
6:00 AM CrossFit
1 x 7 @ 65 lbs
6
Joanne
(Joe) Hill ...
6:00 AM CrossFit
1 x 7 @ 65 lbs
6
Trish
Eyerly
CrossFit: 5:00 AM
1 x 7 @ 65 lbs
7
Anna
Postles
6:00 AM CrossFit
1 x 7 @ 55 lbs
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