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Workout

WOD - Thursday, March 1, 2018

Warm-up

Row 500

1X
Hangman's for 30-45s
15 KBS
15 Overhead Squats w PVC

Banded Shoulder Stretches

Burgener for Snatch w/PVC

10 Hang Power Snatch
10 Power Snatch
10 Hang Squat Snatch
10 Squat Snatch

Weightlifting

Snatch (Find 1 RM for the day)

Snatch

Metcon

Metcon (Time)

Complete for time:

Run 800
40 KBS (53/35)
40 Alternating DB Snatch (50/35)
40 KBS
Run 800

Rx 55+ & Scaled = KBS (44/26); DB Snatch (35/20)

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Whiteboard:

Thursday, March 01, 2018

Male Clients

1

Private

4:30 PM CrossFit

2 x 1 @ 185 lbs

2

Casey
Hall

5:30 PM CrossFit

1 x 1 @ 130 lbs

3

Paul
Miller

8:00 AM CrossFit

1 x 1 @ 125 lbs

form work w/ Nathan

3

Rich
Marino

4:30 PM CrossFit

1 x 1 @ 125 lbs

stop

4

Clint
VanHoy

8:00 AM CrossFit

1 x 1 @ 117 lbs

5

Erik
Manning

4:30 PM CrossFit

1 x 1 @ 115 lbs

5

Keith
Jones

7:30 PM CrossFit

1 x 1 @ 115 lbs

Form ain’t pretty

5

Mark
Paparo

6:00 AM CrossFit

1 x 1 @ 115 lbs

focusing on technique

6

David
Johnson

8:00 AM CrossFit

1 x 1 @ 97 lbs

7

Ying
Guo

5:30 PM CrossFit

1 x 1 @ 80 lbs

8

Greg
Bickhart

5:00 AM CrossFit

1 x 1 @ 75 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

1 x 1 @ 100 lbs

2

Jessica
Chauncey

5:00 AM CrossFit

1 x 1 @ 95 lbs

3

Alexis
Angier

8:00 AM CrossFit

1 x 1 @ 75 lbs

hit head on first try

3

Angie
Bryant

5:30 PM CrossFit

1 x 1 @ 75 lbs

3

Rachel
Blackwell

8:00 AM CrossFit

1 x 1 @ 75 lbs

3

Victoria
Duncan

5:30 PM CrossFit

1 x 1 @ 75 lbs

4

Ann
Blaum

10:00 AM CrossFit

1 x 1 @ 65 lbs

5

Allison
Elliott

5:00 AM CrossFit

1 x 1 @ 62 lbs

6

Brittany
Pankopp

5:00 AM CrossFit

1 x 1 @ 60 lbs

6

Molly
Clark

7:30 PM CrossFit

1 x 1 @ 60 lbs

7

Private

5:30 PM CrossFit

1 x 1 @ 55 lbs

7

America
Jones

7:30 PM CrossFit

1 x 1 @ 55 lbs

7

Amy
Linton

10:00 AM CrossFit

1 x 1 @ 55 lbs

7

Kelsey
Questel

6:00 AM CrossFit

1 x 1 @ 55 lbs

7

Lori
Adkins

5:00 AM CrossFit

1 x 1 @ 55 lbs

7

Nora
Elwell

4:30 PM CrossFit

1 x 1 @ 55 lbs

8

Marcy
Butler

8:00 AM CrossFit

1 x 1 @ 50 lbs

8

Sharon
Brooks

6:00 AM CrossFit

1 x 1 @ 50 lbs

9

Liz
Bunker

4:30 PM CrossFit

1 x 1 @ 45 lbs

10

Andrea
Kilgren

10:00 AM CrossFit

1 x 1 @ 30 lbs