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Components
Snatch
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
4/1/16 - 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):
15 (7/8)
Workout
4/1/16
Friday's schedule is 5:30am, 6:30am and 8:30am only.
Weightlifting
Snatch (EMOMx10: 1 Snatch at 75%)
Snatch
Work on Speed.
Metcon
Metcon (AMRAP - Rounds and Reps)
10 Minutes AMRAP of:
9 Sumo Deadlift High Pulls (95/65)
12 Wallballs (30/20)
Girls still go to the 9' line
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 01, 2016
Male Clients
1
Jordan
Propst
8:30AM CrossFit Class
10 x 1 @ 155 lbs
2
Brandon
Hedrick
5:30 AM CrossFit
10 x 1 @ 135 lbs
3
Brent
Miller
8:30AM CrossFit Class
10 x 1 @ 115 lbs
4
Darius
Nouri
8:30AM CrossFit Class
10 x 1 @ 105 lbs
5
Daniel
Leatherman
5:30 AM CrossFit
10 x 1 @ 95 lbs
6
Zack
DeBerry
5:30 AM CrossFit
10 x 1 @ 85 lbs
7
Big Mike
Famulari
8:30AM CrossFit Class
10 x 1 @ 75 lbs
squatclean
Female Clients
1
Jenn
Warcola
8:30AM CrossFit Class
10 x 1 @ 75 lbs
1
Leslie
Auton
8:30AM CrossFit Class
10 x 1 @ 75 lbs
2
Private
8:30AM CrossFit Class
10 x 1 @ 65 lbs
2
Jennifer
Taylor
8:30AM CrossFit Class
10 x 1 @ 65 lbs
3
Ahni
Halford
8:30AM CrossFit Class
10 x 1 @ 35 lbs
3
Shannon
Fichter
5:30 AM CrossFit
10 x 1 @ 35 lbs
45# fail
4
Lindsey
Burton
5:30 AM CrossFit
10 x 3 @ 25 lbs
4
Paxton
Cribb
5:30 AM CrossFit
10 x 3 @ 25 lbs
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