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Components

Clean

Metcon

Snatch

Metcon

Metcon

Settings

Workout

Fri

Main WOD

A: Clean (Build a heavy in 15 min)

Clean

B: Metcon (Time)

3 rounds for time of
5 MU ring
10 Cleans 135/95
20 Box jumps 24/20

Cap - 12 min

Sub MU w/ bar MU or 2 x C2B

Team training

A: Snatch (Build to a heavy 2 rep Drop n Go in 20 min)

Snatch

B: Metcon (Time)

For time
7 snatches 185/135
11 MU ring
100 DUs
11 MU
7 snatches

Snatches should be fairly quick singles at most....scale as needed

Sub Ring MU w/bar MU or C2B x 2

C: Metcon (Time)

For time

50 cal AB
40 wallball 25/16
30 TTB
20 HSPU
10 Power cleans 185/135

Rest 7 min after "B"

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Whiteboard:

Friday, December 16, 2016

Male Clients

1

christopher
camp

4:30 PM CrossFit

1 x 1 @ 265 lbs

1

David
Fisher

5: 30 AM CrossFit

1 x 1 @ 265 lbs

2

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 1 @ 245 lbs

75, 95, 125, 165, 195, 225, 245. Everything felt heavy today

3

Aaron
Johnston

11:30 AM CrossFit

1 x 1 @ 235 lbs

3

Josh
Hackett

11:30 AM CrossFit

1 x 1 @ 235 lbs

4

Andy
Mount

4:30 PM CrossFit

1 x 1 @ 225 lbs

4

Todd
Findlay

4:30 PM CrossFit

1 x 1 @ 225 lbs

5

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 215 lbs

5

Setha
Nhoung

4:30 PM CrossFit

1 x 1 @ 215 lbs

6

Jeff
Hough

11:30 AM CrossFit

1 x 1 @ 210 lbs

Power clean - Missed 230 3 times

7

Dean
Durfee

5: 30 AM CrossFit

3 x 1 @ 205 lbs

7

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 205 lbs

8

Paul
Schopp

5:30 PM CrossFit

1 x 1 @ 200 lbs

9

Rob
D'Angelo

4:30 PM CrossFit

1 x 1 @ 195 lbs

135,155,165,175,185,195

10

Andy
Lowrey

11:30 AM CrossFit

1 x 1 @ 185 lbs

10

Dave
Anderson

4:30 PM CrossFit

1 x 1 @ 185 lbs

10

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 185 lbs

40# increase

11

Fred
Peterson

8:45 AM CrossFit

1 x 1 @ 175 lbs

12

Private

5: 30 AM CrossFit

1 x 1 @ 165 lbs

12

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 165 lbs

13

Alex
Matsuda

8:45 AM CrossFit

1 x 1 @ 155 lbs

13

Bill
Hoppe

8:45 AM CrossFit

1 x 1 @ 155 lbs

13

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 155 lbs

Still taking good it light on wrist

14

Jason
Roraback

11:30 AM CrossFit

1 x 1 @ 145 lbs

14

Sean
Weeks

11:30 AM CrossFit

1 x 1 @ 145 lbs

15

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 115 lbs

15

Kush
Pathak

5:30 PM CrossFit

1 x 1 @ 115 lbs

Female Clients

1

Christine
Ford

4:30 PM CrossFit

1 x 1 @ 145 lbs

1

Colette
Matsuda

8:45 AM CrossFit

1 x 1 @ 145 lbs

1

Katelin
Turner

6:30 AM CrossFit

1 x 1 @ 145 lbs

150 wasn't happening today

2

Courtney
Floersch

4:30 PM CrossFit

1 x 1 @ 140 lbs

3

Private

6:45 PM CrossFit

1 x 1 @ 135 lbs

4

Tracie
Miller

11:30 AM CrossFit

3 x 1 @ 125 lbs

4

Ali
Levy

6:30 AM CrossFit

1 x 1 @ 125 lbs

4

Casey
Pierson

11:30 AM CrossFit

1 x 1 @ 125 lbs

PR!

4

Piper
Huber

6:45 PM CrossFit

1 x 1 @ 125 lbs

4

Rana
Schnaubelt

11:30 AM CrossFit

1 x 1 @ 125 lbs

5

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 110 lbs

Tried 115...almost. Next time.

6

Chelsea
Kilway

8:45 AM CrossFit

1 x 1 @ 105 lbs

6

Teresa
Morescalchi

8:45 AM CrossFit

1 x 1 @ 105 lbs

7

Kaco
Newbury

11:30 AM CrossFit

1 x 1 @ 95 lbs

8

Lisa
Romary

8:45 AM CrossFit

1 x 1 @ 85 lbs