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Components

Snatch Balance

Metcon

Metcon

Metcon

Settings

Workout

DEC 1, 2021

BARBELL

BAR: Snatch Balance (5x2 @ 85%)

Snatch Balance

ACCESSORY

A) Box Jump, 5-4-3-2-1
B) Plate Flip, 5x5

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 Cap /
25 Burpees
50 Lunges
100 Mt Climber's
50 Lunges
25 Burpees

WOD

WOD: Metcon (Time)

20 Cap /
50 Alt Single-arm Power Snatch, 50/35/25
40 Cal Row
30 T2B
20 Deadlifts, 225/155 | 205/135
10 Cals Bike
20 Deadlifts, 225/155 | 205/135
30 T2B
40 Cal Row
50 Alt Single-arm Power Snatch, 50/35 /25

KIKR

KIKR: Metcon (Calories)

1 min - Max Cals Bike
-rest 1 min
1 min - Max Cals Bike

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Whiteboard:

Wednesday, December 01, 2021

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 2 @ 165 lbs

2

Cole
Park

9:00 AM CrossFit

5 x 2 @ 155 lbs

2

Jet
Graham

5:30 PM CrossFit

5 x 2 @ 155 lbs

3

Johnny
Whisman

9:00 AM CrossFit

5 x 2 @ 135 lbs

4

Zach
Hendrix

5:30 AM CrossFit

5 x 2 @ 125 lbs

5

Dylan
Smith

6:30 AM CrossFit

5 x 2 @ 95 lbs

6

Tony
Sterk

5:30 PM CrossFit

5 x 2 @ 90 lbs

7

Private

9:00 AM CrossFit

5 x 2 @ 65 lbs

8

Chris
McAbery

6:30 PM CrossFit

4 x 2 @ 135 lbs

8

Scott
Blakemore

5:30 AM CrossFit

4 x 2 @ 125 lbs

8

Jeff
Lewman

5:30 AM CrossFit

2 x 1 @ 35 lbs

Female Clients

1

Aubrey
Baker

6:30 AM CrossFit

5 x 2 @ 85 lbs

85%

1

Shelby
Brennan

5:30 AM CrossFit

5 x 2 @ 85 lbs

85%

2

Billie
Johnson

12:00 PM Open Gym

5 x 2 @ 70 lbs

2

Jana
Graham

5:30 AM CrossFit

5 x 2 @ 70 lbs

3

Christine
Goscha

5:30 PM CrossFit

5 x 2 @ 65 lbs

3

Nicole
Whisman

9:00 AM CrossFit

5 x 2 @ 65 lbs

3

Tessa
Austin

5:30 PM CrossFit

5 x 2 @ 65 lbs

4

Rachel
Showler

6:30 AM CrossFit

5 x 2 @ 55 lbs

5

Glenda
Farris

5:30 AM CrossFit

5 x 2 @ 45 lbs

6

Anna
Wolfe

6:30 PM CrossFit

5 x 2 @ 35 lbs

6

Christina
Hageny

5:30 AM CrossFit

5 x 2 @ 35 lbs

6

Kenna
Gathright

6:30 AM CrossFit

5 x 2 @ 35 lbs

7

Julie
Anderson

5:30 PM CrossFit

10 x 1 @ 130 lbs

7

Dainelle
Herl

5:30 PM CrossFit

3 x 2 @ 65 lbs