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Power Snatch

Power Clean

Metcon

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Workout

12/28/21

Strength

This week is meant to be a "moving" week between strength cycles. We will have lifts, but at lighter loads and with intent along with a couple long Metcons as we end out the year!
Mon: Backsquat
Tues: Snatch & Clean
Weds: Deadlift
Thurs: Press/Pull
Fri: Partner WOD

Power Snatch

EMOM for 10min@70-75%
1 Hang Power/1 Power

Power Clean

EMOM for 10min@70-75%
1 Hang Power/1 Power

Metcon (AMRAP - Rounds and Reps)

10min AMRAP
30 Situps
20 Russian Swings 70/53
10 Toes to Bar

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, December 28, 2021

Male Clients

1

PJ
Dombrowski

CrossFit: 7:00 PM

1 x 2 @ 145 lbs

2

JD
Wolfe

CrossFit: 9:00 AM

1 x 2 @ 135 lbs

3

Alexander
Stabler

CrossFit: 7:00 PM

1 x 2 @ 125 lbs

4

michael
fair

CrossFit: 7:00 PM

1 x 2 @ 115 lbs

4

Steve
Fair

Open Gym 10:00A-12:00P

1 x 2 @ 115 lbs

5

Jacob
Bitran

CrossFit: 4:00 PM

1 x 2 @ 105 lbs

6

Jameel
Thompson

CrossFit: 7:00 PM

1 x 2 @ 95 lbs

6

My
Do

CrossFit: 5:30 PM

1 x 2 @ 95 lbs

7

DEREK
DONAVEN BROWN

CrossFit: 4:00 PM

1 x 2 @ 85 lbs

7

john
ryan

CrossFit: 5:30 PM

1 x 2 @ 85 lbs

8

Cristian
Vasquez

CrossFit: 4:00 PM

1 x 2 @ 75 lbs

Female Clients

1

Monica
Robinson

CrossFit: 5:30 PM

10 x 2 @ 95 lbs

1

Julia
Gongora

CrossFit: 7:30 AM

1 x 2 @ 95 lbs

1

Kandice
Ruckle

CrossFit: 7:30 AM

1 x 2 @ 95 lbs

1

Stephanie
Decolati

CrossFit: 6:00 AM

1 x 2 @ 95 lbs

2

Alexandria
H

CrossFit: 9:00 AM

1 x 2 @ 85 lbs

3

Chloe
Dilling

CrossFit: 7:30 AM

1 x 2 @ 75 lbs

4

Jennifer
Hailey

CrossFit: 6:00 AM

1 x 2 @ 70 lbs

4

Mariela
Ramos

CrossFit: 6:00 AM

1 x 2 @ 70 lbs

5

LINNG
GONZALEZ

CrossFit: 5:30 PM

1 x 2 @ 35 lbs

5

Marilyn
Groce

CrossFit: 4:00 PM

1 x 2 @ 35 lbs

5

Rosel
Moral

CrossFit: 4:00 PM

1 x 2 @ 35 lbs