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Components
Power Snatch
Snatch Pull
Overhead Squat
Heavy Dirty Thirty
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
12/19/16 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 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 (19/10)
Workout
12/19/16
Weightlifting
Power Snatch (3x2 65%)
Power Snatch
Snatch Pull (3x3 75%)
Snatch Pull
Overhead Squat (3x3 65%)
Overhead Squat
Metcon
Heavy Dirty Thirty (Time)
For time:
For Time:
30 Box Jumps (30/24")
30 C2B Pull-ups
30 KB Swings (32/24kg)
30 Front Squats (135/95#)
30 T2B
30 Push Press (135/95#)
30 Power Cleans (135/95#)
30 Wallballs (30/20#)
30 Bar Facing Burpees
30 Triple-unders
30 minute time cap
180 singles
90 DU
Eli Joy Triple Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 19, 2016
Male Clients
1
Eli
Joy
5:30 PM CrossFit
3 x 2 @ 140 lbs
2
Brandon
Hedrick
5:30 AM CrossFit
3 x 2 @ 135 lbs
2
Kyle
Baker
5:30 AM CrossFit
3 x 2 @ 135 lbs
2
Derrick
Ledford
6:30 PM CrossFit
3 x 2 @ 135 lbs
3
Private
5:30 AM CrossFit
3 x 2 @ 115 lbs
3
Zack
DeBerry
5:30 AM CrossFit
3 x 2 @ 115 lbs
4
Patrick
Mizzell
8:30AM CrossFit Class
3 x 2 @ 110 lbs
5
Private
4:00 PM CrossFit
3 x 2 @ 95 lbs
5
Brent
Miller
8:30AM CrossFit Class
3 x 2 @ 95 lbs
5
Darius
Nouri
8:30AM CrossFit Class
3 x 2 @ 95 lbs
5
Hap
Clayton
8:30AM CrossFit Class
3 x 2 @ 95 lbs
5
Lanny
Natoli
5:30 PM CrossFit
3 x 2 @ 95 lbs
5
Tom
Collins
5:30 PM CrossFit
3 x 2 @ 95 lbs
5
Toni
Huber
5:30 PM CrossFit
3 x 2 @ 95 lbs
6
Adam
McCall
6:30 PM CrossFit
3 x 2 @ 85 lbs
6
Bob
Swadley
8:30AM CrossFit Class
3 x 2 @ 85 lbs
6
Langdon
McCall
6:30 PM CrossFit
3 x 2 @ 85 lbs
Cleans
7
Jim
Tuttle
6:30 AM CrossFit
3 x 2 @ 75 lbs
8
Danny
Eckard
5:30 AM CrossFit
3 x 2 @ 45 lbs
Female Clients
1
Alyson
Knight
4:00 PM CrossFit
3 x 2 @ 95 lbs
2
Jenn
Warcola
8:30AM CrossFit Class
3 x 2 @ 65 lbs
2
Jennifer
Taylor
4:00 PM CrossFit
3 x 2 @ 65 lbs
2
Katie
Powell
9:30 AM CrossFit
3 x 2 @ 65 lbs
2
Miranda
Morales
8:30AM CrossFit Class
3 x 2 @ 65 lbs
3
Katie
Tuttle
4:00 PM CrossFit
3 x 2 @ 50 lbs
4
Shannon
Fichter
5:30 AM CrossFit
3 x 2 @ 45 lbs
4
Susan
Sterling
5:30 AM CrossFit
3 x 2 @ 45 lbs
5
Kelly
Nouri
8:30AM CrossFit Class
3 x 2 @ 35 lbs
5
Nikki
Stewart
8:30AM CrossFit Class
3 x 2 @ 35 lbs
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