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Kettlebell Swing Test

Metcon

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Workout

08November2016

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Strength & Skill

Kettlebell Swing Test (Weight)

30 Unbroken Rep Test

Metcon

Metcon (Time)

5 RFT:

21 Push-Ups
15 Deadlifts (185/135)
9 Pull-Ups

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Whiteboard:

Tuesday, November 08, 2016

Clients:

Clients

1

Brendan
Wuest

5:00 PM CrossFit

106 lbs

15 reps at 150lbs

1

Brian
Burke

6:00 AM CrossFit

106 lbs

1

Dustin
Allison

7:00 PM CrossFit

106 lbs

1

Jeff
Farris

7:00 PM CrossFit

106 lbs

1

Kent
Higginbotham

6:00 PM CrossFit

106 lbs

2

Aaron
Emerson

12:00 PM CrossFit

70 lbs

2

Kyle
Hardy

4:00 PM CrossFit

70 lbs

2

Micheal
Young

4:00 PM CrossFit

70 lbs

3

joshua
mazzotti

9:30 AM CrossFit

44 lbs

4

Adam
Calvery

6:00 PM CrossFit

70 lbs

30x

4

Andrew
Stitzel

5:00 PM CrossFit

70 lbs

4

Dale
Hollenbeck

5:00 PM CrossFit

70 lbs

1st try @53, 2nd at 70lb.

4

Jim
Welch

6:00 PM CrossFit

70 lbs

4

Scott
Dougherty

5:00 PM CrossFit

70 lbs

1st try at 35; 2nd try 53; 3rd try 70

5

Private

12:00 PM CrossFit

53 lbs

5

Bob
Naes

4:00 PM CrossFit

53 lbs

5

Colin
Wright

4:00 PM CrossFit

53 lbs

5

Gary
Hilligoss

9:30 AM CrossFit

53 lbs

6

Rob
Zarrella

7:00 PM CrossFit

44 lbs

2x 30 reps

6

Tish
Hanna

4:00 PM CrossFit

44 lbs

7

Private

6:00 PM CrossFit

35 lbs

7

Carolyn
Johnson

6:00 AM CrossFit

35 lbs

7

Jonelle
Harris

6:00 PM CrossFit

35 lbs

did 15 at #53lbs

7

Private

4:00 PM CrossFit

35 lbs

7

Linda
Boman

6:00 AM CrossFit

35 lbs

44 x10

8

Melanie
Moser

7:00 PM CrossFit

26 lbs

9

Kimberly
Fleming

7:00 PM CrossFit

12 lbs

Disc hurting, so low weight tonight.