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Components
Snatch
Metcon
Metcon
Settings
Location
(All)
CrossFit Bartlesville
Program
CrossFit
CRUSH Youth
Mayhem Affiliate - Monthly Challenge
Open Gym
Date
Workout
DEC 10, 2021 - CrossFit Bartlesville
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
9:00 AM CrossFit
12:00 PM Open Gym
4:00 PM Open Gym
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (10/6)
Workout
DEC 10, 2021
Pre Stretch Primer
5 cap / Do it, Just Do it
3 Rds:
5 Cals Bike
7 Push-ups
9 Squats
BARBELL
BAR: Snatch (5x1 @ 90%)
Snatch
The Snatch
Snatch = full squat snatch
ACCESSORY
A) Tire Flips, 5x5
B)Single-arm DB Row, 5x5
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
10-9-8-7-6-5-4-3-2-1:
Burpees | RX+ Push-up + Burpee
10/8 cals bike after each set
WOD
WOD: Metcon (Time)
20 cap /
Row 50 cals
5 Rds of DT, 95/65 | 75/55
150 DU's
10 Rds of Cindy
150 DU's
5 Rds of DT, 95/65 | 75/55
Row 50 cals
**1 Round of Cindy:
5 Pull-ups
10 Push ups
15 Air Squats
**DT = 5 Rds of:
12 Deadlifts
9 Hang Power Cleans
6 S2O
KIKR
KIKR: Metcon (No Measure)
5 Sled Push & Push, add weight each set
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 10, 2021
Male Clients
1
Cole
Park
9:00 AM CrossFit
5 x 1 @ 205 lbs
2
Taylor
Holden
5:30 PM CrossFit
5 x 1 @ 175 lbs
missed 185
3
Dallas
Hindman
9:00 AM CrossFit
5 x 1 @ 155 lbs
3
Zach
Hendrix
5:30 AM CrossFit
5 x 1 @ 155 lbs
4
Johnny
Whisman
9:00 AM CrossFit
5 x 1 @ 140 lbs
4
Scott
Blakemore
6:30 AM CrossFit
5 x 1 @ 140 lbs
5
Jorge
Galvan
12:00 PM Open Gym
5 x 1 @ 135 lbs
6
Dylan
Smith
6:30 AM CrossFit
5 x 1 @ 120 lbs
7
Marcelo
Goro
5:30 PM CrossFit
5 x 1 @ 45 lbs
8
Chris
McAbery
12:00 PM Open Gym
3 x 1 @ 135 lbs
Female Clients
1
Jana
Graham
5:30 AM CrossFit
5 x 1 @ 65 lbs
no squat
1
Laura
Clark
5:30 AM CrossFit
5 x 1 @ 65 lbs
1
Tessa
Austin
5:30 PM CrossFit
5 x 1 @ 65 lbs
2
Glenda
Farris
5:30 AM CrossFit
5 x 1 @ 50 lbs
3
Amber
Green
5:30 PM CrossFit
5 x 1 @ 35 lbs
3
Kenna
Gathright
6:30 AM CrossFit
5 x 1 @ 35 lbs
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