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SQT

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Workout

SQT

Run 200M
Burgener Warmup for Power Snatch
Run 200M
10 Power Snatches, 45/35 lbs
10 Clean and Jerks, 45/35 lbs

then ramp up to workout weight

Pre-WOD mobility:
T-spine smash (3 min)
10 x inchworms

SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

Post-WOD Recovery

Calf smash (2 min each side)
T-spine smash (Gemini)(3 min)

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

Whiteboard:

Wednesday, March 06, 2019

Male Clients

1

Private

6:30 PM CrossFit

4:15

2

Tristan
Tricarico

Open Gym 11am - 12pm

4:19

3

Blake
Clark

5:30 PM CrossFit

5:07

unbroken snatch inside

4

Mason
Coursey

CrossFit: 5:00 AM

5:25

5

Joshua
McClelland

10:00 AM CrossFit

5:55

6

ALAN
MORAN

5:30 PM CrossFit

6:03

7

Mike
Harkema

6:00 AM CrossFit

6:10

Jason made us run alot longer then RX. :)

8

Richard
Bruce

5:30 PM CrossFit

6:23

9

Jason
Shand

CrossFit: 5:00 AM

6:36

4 am. 19 degrees out.

10

Barrett
Wolf

6:00 AM CrossFit

7:01

11

Matt
Lee

CrossFit: 5:00 AM

7:03

12

anthony
palmisano

CrossFit: 5:00 AM

7:28

13

Ryan
Shiley

6:00 AM CrossFit

7:40

14

Ken
Mitchell

6:00 AM CrossFit

7:55

15

Kevin
Baird

6:00 AM CrossFit

8:58

16

matthew
smith

10:00 AM CrossFit

5:53

95lb-250 row

17

Fred
Long

5:30 PM CrossFit

6:36

16 lb med ball squat cleans

18

Ron
Bunch

6:00 AM CrossFit

8:02

75

Female Clients

1

Irish
Sirmons

5:30 PM CrossFit

5:18

outside brrrrr!

2

Maddie
Little

6:30 PM CrossFit

5:36

snatch

3

Liz
Gilbert

6:30 PM CrossFit

5:48

Inside after the 7:30 class

4

Clelia
Stevens

CrossFit: 5:00 AM

7:33

5

Rose
Geranio

6:00 AM CrossFit

7:52

power snatch inside, shuttle outside. brr.

6

Cathie
Weishaar

6:00 AM CrossFit

7:53

7

Kelley
Wallace

6:00 AM CrossFit

8:52

8

Jill
Fisher

6:30 PM CrossFit

10:03

9

Joanna
Maradiaga

5:30 PM CrossFit

5:08

35lbs

10

Susanne
Grover

10:00 AM CrossFit

6:21

65# snatch, row 250m

11

Tracy
Giuffreda

6:30 PM CrossFit

6:30

row instead of run

12

Joanne
(Joe) Hill ...

6:30 PM CrossFit

6:35

55lbs

13

Heather
Sweet

6:30 PM CrossFit

8:40

35 pounds