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Components
Squat Snatch
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
3/18/19 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (14/10)
Workout
3/18/19
We would just like to thank those of you who continuously recognize CrossFit Allegiance on social media. It is a powerful marketing tool. We have never actually asked for the recognition but we are realizing that we should. We need the help. Our vision is Community, Health, Family and Fitness. We have built a community that cares about you. We offer a wide range of advice starting with nutrition, motivation, one on one personal skill training, daycare and additional programming. We do it because we care and it contributes to our vision. We have so many members that genuinely care about each other. Most of you came to CFA with no CrossFit experience and we have worked to develop and continue to develop you. Eric and I are thankful for all of you everyday. We have a great place that you should all be proud of so please we are kindly asking for you to share it on social media.
Weightlifting
Squat Snatch (EMOM x 11)
Squat Snatch
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
... Minute 4 - Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
... Minute 8 - Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%
Then
Not on the clock:
3 Singles, around 85%
Metcon
Metcon (Time)
3 Rounds:
100 DU
50' Handstand Walk (8 mat lengths)
5 Rope Climbs
10 Snatches (135/95)
RX
50 DU
10 HSPU95/65
5 Rope Climbs
10 Snatches (95/65)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 18, 2019
Male Clients
1
Kyle
Baker
5:30 AM CrossFit
1 x 1 @ 205 lbs
2
Kenny
Hastings
6:30 PM CrossFit
1 x 1 @ 165 lbs
3
Paul
Rafferty
5:30 AM CrossFit
1 x 1 @ 135 lbs
3
Todd
Mehrmann
4:00 PM CrossFit
1 x 1 @ 135 lbs
4
Lanny
Natoli
6:30 AM CrossFit
1 x 1 @ 125 lbs
5
Justin
Lincoln
6:30 PM CrossFit
1 x 1 @ 105 lbs
6
King
of Verdict ...
12:00 PM CrossFit
1 x 1 @ 100 lbs
Gotta figure out how to go deeper
7
Jim
Tuttle
6:30 AM CrossFit
1 x 3 @ 95 lbs
Squat clean
8
Brayden
Conrad
6:30 PM CrossFit
1 x 1 @ 90 lbs
squat cleans
9
Joey
Hager
4:00 PM CrossFit
1 x 1 @ 65 lbs
9
Ryan
Snitker
4:00 PM CrossFit
1 x 1 @ 65 lbs
Stayed light to work on form.
10
Darius
Nouri
8:30AM CrossFit Class
1 x 1 @ 0 lbs
165# squat clean
10
Stephen
Kent
5:30 AM CrossFit
1 x 1 @ 0 lbs
255 backsquat
10
Brent
Miller
8:30AM CrossFit Class
0 x 0 @ 0 lbs
squat cleans - 165#
Female Clients
1
Brandy
Hagler
12:00 PM CrossFit
1 x 1 @ 75 lbs
2
Amy
Plonk
4:00 PM CrossFit
1 x 1 @ 70 lbs
2
Maddy
Fero
5:30 AM CrossFit
1 x 1 @ 70 lbs
Failed hard @ 75
3
Jacki
Collins
8:30AM CrossFit Class
1 x 1 @ 65 lbs
power snatch at 60 & 65
4
Gabbie
Gallentine
5:30 PM CrossFit
1 x 1 @ 30 lbs
squat cleans
5
Jenn
Warcola
8:30AM CrossFit Class
1 x 1 @ 0 lbs
power snatches 85
5
Katie
Tuttle
4:00 PM CrossFit
1 x 1 @ 0 lbs
squat clean 105
5
Lauran
Stump
5:30 AM CrossFit
1 x 1 @ 0 lbs
arm sore-cleans-85
5
Shannon
Fichter
5:30 AM CrossFit
1 x 1 @ 0 lbs
75# power snatch
5
Kelly
Nouri
8:30AM CrossFit Class
0 x 0 @ 0 lbs
squat cleans 85#
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