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Components
Snatch
Metcon
Metcon
Metcon
Settings
Location
(All)
Midcoast Athletics
Program
Accessory Lifting
Boxing
CrossFit
Crossfit Endurance
Crossfit Masters
Kids Fitness
Midcoast Barbell
Skill Class
Date
Workout
3/30/2016 - Midcoast Athletics
Class
(All)
5:30 AM CrossFit
9:00 AM CrossFit
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (11/6)
Workout
3/30/2016
Snatch (2-2-1-1-1)
Snatch
Squat snatch. Build to a 1Rm
Metcon (Time)
FOR TIME:
2 OHS (75/55)(95/65)(115/85)
4 KB swing (35/26)(53/35)(70/53)
6 T2B (assisted)
4 OHS
8 KB swing
12 T2B
6 OHS
12 KB swing
18 T2B
4 OHS
8 KB swing
12 T2B
2 OHS
4 KB swing
6 T2B
Metcon (Time)
Recovery option:
4 Goblet squats (35/26)(53/35)
4 KB swings
4 K2E
6 goblet squat
6 KB swing
6 K2E
6 goblet squat
6 KB swing
6 K2E
4 goblet squat
4 KB swing
4 K2E
Metcon (Time)
EWOD OPTION
2 OHS (75/55)(95/65)(115/85)
4 KB swing (35/26)(53/35)(70/53)
6 T2B (assisted)
200 M Run
4 OHS
8 KB swing
12 T2B
200 M Run
6 OHS
12 KB swing
18 T2B
200 M Run
4 OHS
8 KB swing
12 T2B
200 M Run
2 OHS
4 KB swing
6 T2B
200 M Run
Weightlifting
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Whiteboard:
Wednesday, March 30, 2016
Male Clients
1
Shawn
H
3:30 PM Crossfit
1 x 1 @ 185 lbs
1
Zack
Thomas
4:30 PM CrossFit
1 x 1 @ 185 lbs
2
Peter
Morrow
5:30 PM CrossFit
1 x 1 @ 125 lbs
3
Chris
Cirilli
5:30 AM CrossFit
1 x 1 @ 115 lbs
3
Chris
Santarsiero
5:30 AM CrossFit
1 x 1 @ 115 lbs
3
Trevor
Williams
5:30 AM CrossFit
1 x 1 @ 115 lbs
4
Kevin
Spedding
5:30 PM CrossFit
1 x 1 @ 105 lbs
5
zack
flagge
9:00 AM CrossFit
1 x 1 @ 95 lbs
6
Frank
Chan
5:30 AM CrossFit
1 x 1 @ 80 lbs
7
Private
5:30 AM CrossFit
1 x 1 @ 75 lbs
8
Tristan
Marineau
5:30 AM CrossFit
1 x 1 @ 65 lbs
Female Clients
1
Emily
O'Hearn
5:30 PM CrossFit
1 x 1 @ 88 lbs
2
Hadley
Kornacki
5:30 PM CrossFit
1 x 1 @ 75 lbs
3
Gina
Stillman
5:30 AM CrossFit
1 x 1 @ 65 lbs
4
Diane
Day
5:30 AM CrossFit
1 x 1 @ 55 lbs
4
Samantha
Stillman
5:30 AM CrossFit
1 x 1 @ 55 lbs
5
Sandi
Tanasi
5:30 PM CrossFit
1 x 1 @ 45 lbs
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