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Squat Snatch

Metcon

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Workout

AWOL

Squat Snatch (Build to a 1 rep max)

Squat Snatch

Metcon (3 Rounds for reps)

AMRAP 4:
40/30 Calorie Bike
Max Power Snatches (95/65)
Rest 4 Minutes
AMRAP 4:
40/30 Calorie Bike
Max Power Clean and Jerks (95/65)
Rest 4 Minutes
AMRAP 4:
40/30 Calorie Bike
Max Thrusters (95/65)

Do not count the bike calories towards your score

Core

2 rounds :
Plate Suitcase sit ups x 10 https://www.youtube.com/watch?v=omMREIAyCkM
Tall plank KB drag across x 12 total
Pike leg lifts x 10 each https://www.youtube.com/watch?v=qz-VbeGqkiQ

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

Whiteboard:

Friday, March 06, 2020

Male Clients

1

Andrew
Starsick

5:30pm CrossFit

1 x 1 @ 225 lbs

1

Justin
Arndt

12:00pm CrossFit

1 x 1 @ 225 lbs

2

Jackson
Cramer

3:30pm CrossFit

1 x 1 @ 195 lbs

2

Marc
Williams

3:30pm CrossFit

1 x 1 @ 195 lbs

3

Bobby
Maldonado

12:00pm CrossFit

1 x 1 @ 185 lbs

4

Ryan
Cain

8:00am CrossFit

1 x 1 @ 175 lbs

5

Naby
Damarputra

3:30pm CrossFit

1 x 1 @ 165 lbs

5

Nate
Smith

12:00pm CrossFit

1 x 1 @ 165 lbs

6

Greg
Eddy

6:30pm CrossFit

1 x 1 @ 155 lbs

6

todd
petty

12:00pm CrossFit

1 x 1 @ 155 lbs

Sq clean

7

Private

5:30pm CrossFit

1 x 1 @ 145 lbs

7

Troy
Kirby

6:30pm CrossFit

1 x 1 @ 145 lbs

8

Aleks
Stefaniak

4:30pm CrossFit

1 x 1 @ 140 lbs

9

Rick
Kyle

6:30pm CrossFit

1 x 1 @ 135 lbs

10

nathan
kinsley

6:30pm CrossFit

1 x 1 @ 125 lbs

11

Guadalupe
Leon

5:30pm CrossFit

1 x 1 @ 105 lbs

Female Clients

1

Hana
Thixton-Nolan

8:00am CrossFit

1 x 1 @ 135 lbs

Attempted 140... I’ll get it lol

1

Sarah
Civitillo

6:00am CrossFit

1 x 1 @ 135 lbs

2

Teresa
Stire

8:00am CrossFit

1 x 1 @ 125 lbs

3

Brandi
Naylor

3:30pm CrossFit

1 x 1 @ 120 lbs

3

Meghan
Phillips

8:00am CrossFit

1 x 1 @ 120 lbs

4

Amelia
Brugnoli

5:30pm CrossFit

1 x 1 @ 115 lbs

4

Bri
Kocher

5:30pm CrossFit

1 x 1 @ 115 lbs

5

Erin
McCarthy

12:00pm CrossFit

1 x 1 @ 95 lbs

5

Hannah
Abraham

3:30pm CrossFit

1 x 1 @ 95 lbs

5

Kayla
Brand

8:00am CrossFit

1 x 1 @ 95 lbs

5

Phylicia
Hixson

5:30pm CrossFit

1 x 1 @ 95 lbs

Power @ 100

5

Taylor
Wroblewski

12:00pm CrossFit

1 x 1 @ 95 lbs

6

chelsea
workman

12:00pm CrossFit

1 x 1 @ 90 lbs

stopped at 90 but PRd :)

7

Brittany
Newman

6:00am CrossFit

1 x 1 @ 85 lbs

7

Kalyn
Noechel

5:30pm CrossFit

1 x 1 @ 85 lbs

8

Kristen
Reardon

12:00pm CrossFit

1 x 1 @ 80 lbs

9

Nicoletta
Ciampa

6:00am CrossFit

1 x 1 @ 75 lbs

10

Makaelynn
Milik

12:00pm CrossFit

1 x 1 @ 65 lbs

11

zahira
reyes

6:30pm CrossFit

1 x 1 @ 50 lbs

12

Rebecca
Stansbury

12:00pm CrossFit

1 x 1 @ 35 lbs

Practice technique rather than strength