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Components
Metcon
Settings
Location
(All)
Guns Out CrossFit
Program
Date
Workout
Wednesday WOD - Guns Out CrossFit
Class
(All)
5:15 AM CrossFit
11:45 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (7/7)
Workout
Wednesday WOD
200 m row
Burgener Warmup (together)
Banded Shoulder
Metcon (Weight)
Min 0-3
15 Squat Snatch 75/45
20 Wall Ball
Min 3-6
10 Squat Snatch 95/65
20 Chest to Bar Pull Ups
Min
6-9
5 Squat Snatch 115/75
20 HSPU
Min 9-12
Rest
Min 12-20
Find 1RM Squat Snatch
*only complete one round of reps in each 3 min window
*RX+ 95/65,135/95,165/115
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 07, 2018
Male Clients
1
Bill
Kirkpatrick
5:15 AM CrossFit
175 lbs
2
Steven
Tears
5:15 AM CrossFit
155 lbs
3
Brett
Adams
5:15 AM CrossFit
125 lbs
4
Chris
Adams
5:15 AM CrossFit
95 lbs
4
Christopher
Jarrett
5:15 AM CrossFit
95 lbs
4
John
Van Eron
5:15 AM CrossFit
95 lbs
65#,85#,95#
5
David
Wentworth
5:15 AM CrossFit
75 lbs
Female Clients
1
Susan
Thomas
11:45 AM CrossFit
135 lbs
2
Rebecca
Burylo
5:15 AM CrossFit
110 lbs
Snatch PR!! Finally
3
Catharine
del Carmen
4:30 PM CrossFit
100 lbs
3
Emily
Burch
4:30 PM CrossFit
100 lbs
4
Theresa
Smith
5:15 AM CrossFit
115 lbs
35# squat snatches; 10# WB; 1/2 C2B & HSPU...my poor little shoul...
5
Jessica
Morgan
5:15 AM CrossFit
35 lbs
6
Rachel
Paulk
5:15 AM CrossFit
15 lbs
15 lbs
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