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Components

Snatch Grip Deadlift

Metcon

Gwen

Metcon

Settings

Workout

AUG 17, 2022

Pre Stretch Primer

5 Down & Backs (member choice)

21 Squats

15 PVC OHS

9 Wall Squats

15 Push-ups

21 Lunges

BARBELL

BAR: Snatch Grip Deadlift (5x1 @ 95%)

Snatch Grip Deadlift

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rds /20 cap

Run 400m

40 Lunge

30 Sit-ups | RX+ GHD or T2B or combo

20 Push-ups

10 Pull-ups | RX+ Strict

WOD

WOD: Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

WOD Video (be aurentonLike & Subscribe):
https://youtu.be/CBRA-w9bMdo

KIKR

KIKR: Metcon (AMRAP - Reps)

Fewest Pulls to get 30 Cals on Ski Erg

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

Whiteboard:

Wednesday, August 17, 2022

Male Clients

1

Chris
McAbery

12:00 PM Open Gym

5 x 1 @ 320 lbs

2

Curtis
Hackler

5:30 AM CrossFit

5 x 1 @ 315 lbs

2

Johnny
Whisman

5:30 AM CrossFit

5 x 1 @ 315 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 1 @ 315 lbs

3

Andrew
Austin

3:30 PM Open Gym

5 x 1 @ 265 lbs

4

Dallas
Hindman

9:00 AM CrossFit

5 x 1 @ 255 lbs

4

Dylan
Smith

5:30 PM CrossFit

5 x 1 @ 255 lbs

4

Richard
Smith

9:00 AM CrossFit

5 x 1 @ 255 lbs

5

Matt
Townsend

6:30 PM CrossFit

5 x 1 @ 215 lbs

6

Marcelo
Goro

5:30 PM CrossFit

5 x 1 @ 210 lbs

6

Tony
Sterk

5:30 PM CrossFit

5 x 1 @ 210 lbs

7

Brandon
Cranor

6:30 PM CrossFit

5 x 1 @ 185 lbs

7

Jason
Epperson

6:30 PM CrossFit

5 x 1 @ 185 lbs

Female Clients

1

Jennifer
Nelson

3:30 PM Open Gym

5 x 1 @ 185 lbs

1

Melissa
Patrick

3:30 PM Open Gym

5 x 1 @ 185 lbs

2

Deidre
Schexnayder

6:30 AM CrossFit

5 x 1 @ 180 lbs

3

Christine
Goscha

5:30 AM CrossFit

5 x 1 @ 175 lbs

4

Leasa
Marshall

3:30 PM Open Gym

5 x 1 @ 165 lbs

5

Misty
Lingnau

5:30 AM CrossFit

5 x 1 @ 160 lbs

6

Angela
Hansen

5:30 PM CrossFit

5 x 1 @ 150 lbs

7

Nicole
Whisman

9:00 AM CrossFit

5 x 1 @ 140 lbs

8

Christina
Hageny

5:30 AM CrossFit

5 x 1 @ 135 lbs

8

Dainelle
Herl

5:30 PM CrossFit

5 x 1 @ 135 lbs

not 95%

9

Sammy
Epperson

5:30 AM CrossFit

5 x 1 @ 130 lbs

10

Jana
Graham

5:30 AM CrossFit

5 x 1 @ 125 lbs

10

Lindsay
Sedersten

5:30 AM CrossFit

5 x 1 @ 125 lbs

11

Lauren
Spratt

5:30 PM CrossFit

5 x 1 @ 105 lbs

12

Kenna
Gathright

6:30 AM CrossFit

5 x 1 @ 95 lbs

12

Peggy
Campbell

9:00 AM CrossFit

5 x 1 @ 95 lbs

13

Carolyn
Morgan

6:30 AM CrossFit

5 x 1 @ 75 lbs

13

Glenda
Farris

5:30 AM CrossFit

5 x 1 @ 75 lbs

14

April
Thompson

5:30 PM CrossFit

5 x 1 @ 65 lbs