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Components
Squat Snatch
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
12/17/18 - 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):
37 (22/15)
Workout
12/17/18
Weightlifting
Squat Snatch
Squat Snatch
Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)
Metcon
Metcon (Time)
3 Rounds:
15 HSPU
15 DB Snatch (50/35)
15 Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 17, 2018
Male Clients
1
Kyle
Baker
5:30 PM CrossFit
1 x 1 @ 225 lbs
2
Dane
Sonnenberg
5:30 PM CrossFit
1 x 1 @ 195 lbs
3
Eli
Joy
6:30 PM CrossFit
1 x 1 @ 185 lbs
3
Private
12:00 PM CrossFit
1 x 1 @ 185 lbs
3
Neil
Glezen
12:00 PM CrossFit
1 x 1 @ 185 lbs
4
Alto
Shambles
8:30AM CrossFit Class
1 x 1 @ 155 lbs
4
Kenny
Hastings
6:30 PM CrossFit
1 x 1 @ 155 lbs
5
Hap
Clayton
9:30 AM CrossFit
1 x 1 @ 145 lbs
5
Patrick
Mizzell
8:30AM CrossFit Class
1 x 1 @ 145 lbs
6
Todd
Mehrmann
4:00 PM CrossFit
1 x 1 @ 135 lbs
7
Al
Moody
5:30 AM CrossFit
1 x 1 @ 115 lbs
Cleans
7
Heath
Dills
5:30 PM CrossFit
1 x 1 @ 115 lbs
7
Lanny
Natoli
5:30 PM CrossFit
1 x 1 @ 115 lbs
8
Darius
Nouri
8:30AM CrossFit Class
1 x 1 @ 105 lbs
8
Jason
Blackwell
9:30 AM CrossFit
1 x 1 @ 105 lbs
8
Scotty
In Route
8:30AM CrossFit Class
1 x 1 @ 105 lbs
9
Bernard
Tripp
6:30 AM CrossFit
1 x 1 @ 95 lbs
9
King
of Verdict ...
12:00 PM CrossFit
1 x 1 @ 95 lbs
10
Stephen
Kent
5:30 AM CrossFit
1 x 1 @ 85 lbs
75# 65# 65# 85#
11
Mike
Alfred
5:30 AM CrossFit
1 x 1 @ 65 lbs
12
Chris
Morales
5:30 PM CrossFit
1 x 1 @ 45 lbs
12
Joey
Hager
5:30 AM CrossFit
1 x 1 @ 45 lbs
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
1 x 1 @ 135 lbs
2
Alyson
Knight
5:30 PM CrossFit
1 x 1 @ 115 lbs
Failed 4x at #125. 😬
2
Kate
Conrad
6:30 PM CrossFit
1 x 1 @ 115 lbs
squat clean
3
Myra
Harmon
8:30AM CrossFit Class
1 x 1 @ 95 lbs
4
Miranda
Morales
8:30AM CrossFit Class
1 x 1 @ 85 lbs
5
Kerry
Blackwell
9:30 AM CrossFit
1 x 1 @ 80 lbs
6
Cindy
Orr
8:30AM CrossFit Class
1 x 1 @ 70 lbs
6
Teeter
Miller
5:30 PM CrossFit
1 x 1 @ 70 lbs
7
Kelly
Nouri
8:30AM CrossFit Class
1 x 1 @ 55 lbs
8
Melissa
Holden
12:00 PM CrossFit
1 x 1 @ 50 lbs
70# squat cleans
8
Pam
Floberg
6:30 PM CrossFit
1 x 1 @ 50 lbs
squat clean
9
Jacki
Collins
5:30 PM CrossFit
1 x 1 @ 40 lbs
9
Rhonda
Halford
6:30 AM CrossFit
1 x 1 @ 40 lbs
10
Emily
Wagner
4:00 PM CrossFit
1 x 1 @ 35 lbs
11
Maria
Wilson
5:30 PM CrossFit
1 x 1 @ 25 lbs
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