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Metcon

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Workout

1/27/16

Happy Birthday Hap, Brandon & Josh D!

Metcon

Metcon (4 Rounds for reps)

EMOMx8min
AMRAP :15 Power Snatches 135/85
AMRAP :25 Hang Power Cleans, 135/85
AMRAP :15 Power Jerks, 135/85
AMRAP :25 Front Squats, 135/85

ADV RX 165/115

The difference on the power jerk compared to the push jerk is on the power jerk your feet leave the ground and slam back down. On the push jerk your feet should not leave the ground.

http://www.catalystathletics.com/exercise/72/Power-Jerk/

Metcon

Metcon (Time)

RX
5 RFT:
5 Deads, 285/195
10 Kipping HSPU

ADV RX
5 RFT:
5 Deads, 315/255
15 Kipping HSPU

25 minute time cap

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

Whiteboard:

Wednesday, January 27, 2016

Male Clients

1

Derrick
Ledford

6:30 PM CrossFit

83 Total Reps

2

Kyle
Baker

5:30 AM CrossFit

73 Total Reps

3

Colby
Wollak

4:00 PM CrossFit

66 Total Reps

4

Brandon
Hedrick

5:30 AM CrossFit

58 Total Reps

4

Charles
Famulari

4:00 PM CrossFit

58 Total Reps

5

Erich
Cloninger

5:30 PM CrossFit

85 Total Reps

6

Neil
Glezen

8:30AM CrossFit Class

77 Total Reps

7

Jason
Leach

12:00 PM CrossFit

71 Total Reps

8

Hap
Clayton

8:30AM CrossFit Class

69 Total Reps

9

Patrick
Mizzell

8:30AM CrossFit Class

64 Total Reps

10

Derek
Halford

8:30AM CrossFit Class

60 Total Reps

10

Private

5:30 PM CrossFit

60 Total Reps

11

Eli
Joy

4:00 PM CrossFit

103 Total Reps

75#

12

Eric
Olinger

12:00 PM CrossFit

95 Total Reps

95# scaled PCs for FS

13

Johnny
Babitz

4:00 PM CrossFit

90 Total Reps

45# PC for snatch

14

Christian
Howard

5:30 PM CrossFit

82 Total Reps

45# PC for snatch

14

Nick
DiSabato

4:00 PM CrossFit

82 Total Reps

95# PC for Snatch

15

Big Mike
Famulari

4:00 PM CrossFit

80 Total Reps

45# PC for Snatch

16

Rhett
Reiser

4:00 PM CrossFit

78 Total Reps

45# PC for Snatch

17

Robert
Johnson

5:30 PM CrossFit

75 Total Reps

75#

18

Tommy
Grey

5:30 PM CrossFit

74 Total Reps

65#

19

Daniel
Leatherman

5:30 AM CrossFit

70 Total Reps

115#

20

Brent
Miller

4:00 PM CrossFit

69 Total Reps

115#

20

Chance
Gregory

6:30 PM CrossFit

69 Total Reps

95#

21

Zack
DeBerry

5:30 AM CrossFit

64 Total Reps

95#

22

Lanny
Natoli

4:00 PM CrossFit

61 Total Reps

115#

23

Vinnie
DiSabato

4:00 PM CrossFit

60 Total Reps

55# PC for Snatch

24

Bob
Swadley

8:30AM CrossFit Class

58 Total Reps

95#

25

Bryan
Rogers

5:30 PM CrossFit

54 Total Reps

95# PC for snatch

26

Hank
Parker Jr

8:30AM CrossFit Class

49 Total Reps

95 lbs.

27

Shawn
Deluca

6:30 PM CrossFit

0 Total Reps

running/rowing wod

Female Clients

1

Jill
Olinger

5:30 PM CrossFit

83 Total Reps

2

Leslie
Auton

12:00 PM CrossFit

74 Total Reps

3

Myra
Harmon

4:00 PM CrossFit

73 Total Reps

4

Alyson
Knight

8:30AM CrossFit Class

65 Total Reps

5

Jenn
Warcola

8:30AM CrossFit Class

64 Total Reps

6

Brittany
Bowden

6:30 PM CrossFit

60 Total Reps

7

Megan
Frasure

6:30 PM CrossFit

50 Total Reps

8

Cambell
Vander Haar

5:30 PM CrossFit

86 Total Reps

115#

9

Carla
Zarins

6:30 AM CrossFit

82 Total Reps

55#

10

Rita
Anello

6:30 AM CrossFit

79 Total Reps

55#

11

Cheri
Howard

5:30 PM CrossFit

76 Total Reps

35# DL for FS, PC for Snatch

12

Catie
Hedrick

6:30 AM CrossFit

72 Total Reps

45#

13

Private

9:30 AM CrossFit

71 Total Reps

14

Amy
Plonk

4:00 PM CrossFit

67 Total Reps

75#

15

Katie
Powell

5:30 PM CrossFit

66 Total Reps

75lbs

16

Paige
Acovski

5:30 AM CrossFit

63 Total Reps

65#

16

Starr
Boler

9:30 AM CrossFit

63 Total Reps

17

Sarah
Harwood

5:30 AM CrossFit

62 Total Reps

18

Susan
Sterling

5:30 AM CrossFit

60 Total Reps

75#

19

Rachelle
Farese

5:30 PM CrossFit

59 Total Reps

65# PC for Snatch, PP for PJ

20

Ahni
Halford

9:30 AM CrossFit

54 Total Reps

21

Stacey
Nance

6:30 PM CrossFit

53 Total Reps

75#

22

Stacy
Byus

9:30 AM CrossFit

49 Total Reps

23

Kendra
Caruso

5:30 AM CrossFit

48 Total Reps

45#