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Components

Snatch Balance

Snatch Grip Deadlift

Metcon

Settings

Workout

12/29/15

Weightlifting

Snatch Balance (5x1 climbing)

Snatch Balance

Snatch Grip Deadlift (5x2, climbing - pause for 5 sec 2" off the ground)

Snatch Grip Deadlift

Metcon

Metcon (Time)

18 unbroken C2B Pull ups
Rest :20 seconds
18 unbroken Thrusters, 95/65
Rest :20 seconds
15 unbroken C2B Pull ups
Rest :20 seconds
15 unbroken Thrusters, 95/65
Rest :20 seconds
12 unbroken C2B Pull ups
Rest :20 seconds
12 unbroken Thrusters, 95/65

If you are not doing RX (unbroken) do not take a 20 second rest.

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

Whiteboard:

Tuesday, December 29, 2015

Male Clients

1

Colby
Wollak

4:00 PM CrossFit

1 x 1 @ 245 lbs

2

Jordan
Propst

9:30 AM CrossFit

1 x 1 @ 205 lbs

failed @220

2

Kyle
Baker

5:30 AM CrossFit

1 x 1 @ 205 lbs

3

Shawn
Deluca

5:30 PM CrossFit

1 x 1 @ 165 lbs

4

Lanny
Natoli

5:30 PM CrossFit

1 x 1 @ 155 lbs

failed 165

5

Patrick
Mizzell

8:30AM CrossFit Class

1 x 1 @ 135 lbs

6

Bob
Swadley

8:30AM CrossFit Class

1 x 1 @ 125 lbs

6

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 125 lbs

7

Danny
Eckard

5:30 AM CrossFit

1 x 1 @ 115 lbs

7

Derek
Halford

8:30AM CrossFit Class

1 x 1 @ 115 lbs

squat snatch (balance at bottom)

7

Eli
Joy

4:00 PM CrossFit

1 x 1 @ 115 lbs

light

8

Zack
DeBerry

5:30 AM CrossFit

1 x 1 @ 105 lbs

9

Brent
Miller

5:30 PM CrossFit

1 x 1 @ 95 lbs

9

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 95 lbs

10

Sean
Franklin

5:30 PM CrossFit

1 x 1 @ 85 lbs

11

Timmy
Sparkman

4:00 PM CrossFit

5 x 1 @ 75 lbs

11

Nick
DiSabato

4:00 PM CrossFit

1 x 1 @ 75 lbs

tall clean form work

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 145 lbs

2

Jill
Olinger

5:30 PM CrossFit

1 x 1 @ 115 lbs

3

Susan
Sterling

5:30 AM CrossFit

1 x 1 @ 100 lbs

4

Brittany
Bowden

6:30 PM CrossFit

1 x 1 @ 95 lbs

4

Miranda
Morales

12:00 PM CrossFit

1 x 1 @ 95 lbs

5

Private

4:00 PM CrossFit

1 x 1 @ 90 lbs

6

Jenn
Warcola

5:30 PM CrossFit

1 x 2 @ 85 lbs

6

Logan
Deluca

6:30 PM CrossFit

1 x 1 @ 85 lbs

squat cleans

6

Paige
Acovski

6:30 PM CrossFit

1 x 1 @ 85 lbs

7

Amanda
Vander Haar

12:00 PM CrossFit

1 x 1 @ 70 lbs

snatch grip press

8

Stacey
Nance

6:30 PM CrossFit

1 x 1 @ 65 lbs

Did all c2b but broken

9

Starr
Boler

8:30AM CrossFit Class

1 x 5 @ 45 lbs

back squat

9

Krissy
Jones

12:00 PM CrossFit

1 x 1 @ 45 lbs

10

Rachelle
Farese

5:30 PM CrossFit

1 x 1 @ 35 lbs

11

Kendra
Caruso

5:30 AM CrossFit

1 x 1 @ 25 lbs

12

Amy
Plonk

8:30AM CrossFit Class

1 x 1 @ 0 lbs

Back squat