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Components

Snatch Deadlift + Pow ...

Metcon

Metcon

Metcon

Settings

Workout

JUNE 27, 2022

Pre Stretch Primer

Row 2 mins
30 Lunges
20 Sit ups
10 Push-ups

BARBELL

BAR: Snatch Deadlift + Power Snatch + Hang Squat Snatch (EMOM x 7, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /
44-33-22
Squats
22-16-22
Burpees
*Run 200m after each round

WOD

WOD: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 /
5 Cals Bike
5 Power Cleans, 95/65 | 75/55
5 Hand Release Push-ups | RX+ Strict Deficit HR Push-up, 4/2/1"

KIKR

KIKR: Metcon (Time)

20 cals Bike
-rest :90
10 cals Bike

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Whiteboard:

Monday, June 27, 2022

Male Clients

1

Bryan
Hollenbeck

5:30 PM CrossFit

1 x 1 @ 155 lbs

1

Johnny
Whisman

6:30 AM CrossFit

1 x 1 @ 155 lbs

1

Tom
Wynn

5:30 PM CrossFit

1 x 1 @ 155 lbs

OHS

2

Curtis
Hackler

5:30 AM CrossFit

1 x 1 @ 145 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 145 lbs

3

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 135 lbs

3

Scott
Blakemore

5:30 PM CrossFit

1 x 1 @ 135 lbs

4

Dylan
Smith

6:30 PM CrossFit

1 x 1 @ 125 lbs

5

Jimmy
Epperson

5:30 PM CrossFit

1 x 1 @ 95 lbs

5

Tony
Sterk

5:30 PM CrossFit

1 x 1 @ 95 lbs

6

Marcelo
Goro

5:30 PM CrossFit

1 x 1 @ 75 lbs

Female Clients

1

Renee
Johnson

4:00 PM Open Gym

1 x 1 @ 115 lbs

1

Shelby
Brennan

5:30 AM CrossFit

1 x 1 @ 115 lbs

2

Cat
Hollenbeck

9:00 AM CrossFit

1 x 1 @ 105 lbs

2

Jennifer
Nelson

4:00 PM Open Gym

1 x 1 @ 105 lbs

3

Billie
Johnson

6:30 PM CrossFit

1 x 1 @ 90 lbs

4

Angela
Hansen

5:30 PM CrossFit

1 x 1 @ 80 lbs

4

Aubrey
Baker

6:30 AM CrossFit

1 x 1 @ 80 lbs

5

Chandra
Hindman

9:00 AM CrossFit

1 x 1 @ 70 lbs

5

Misty
Lingnau

5:30 AM CrossFit

1 x 1 @ 70 lbs

6

Laura
Clark

5:30 AM CrossFit

1 x 1 @ 65 lbs

6

Lindsay
Sedersten

5:30 AM CrossFit

1 x 1 @ 65 lbs

7

Nicole
Whisman

9:00 AM CrossFit

1 x 1 @ 60 lbs

7

Rachel
Showler

6:30 AM CrossFit

1 x 1 @ 60 lbs

7

Sammy
Epperson

5:30 AM CrossFit

1 x 1 @ 60 lbs

8

Kayla
Foster

5:30 PM CrossFit

5 x 1 @ 55 lbs

8

Dani
Truitt

9:00 AM CrossFit

1 x 1 @ 55 lbs

8

Lauren
Spratt

5:30 PM CrossFit

1 x 1 @ 55 lbs

8

Rebecca
Judd

6:30 PM CrossFit

1 x 1 @ 55 lbs

8

Tish
Trost

9:00 AM CrossFit

1 x 1 @ 55 lbs

9

Kenna
Gathright

6:30 AM CrossFit

1 x 1 @ 45 lbs

10

Katie
Shoopack

9:00 AM CrossFit

7 x 1 @ 35 lbs

10

Deidre
Schexnayder

6:30 AM CrossFit

1 x 1 @ 35 lbs