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3-16-2023 METCONOther Results

3-16-2023 METCON


(Time, Int, Sc)
EVERY 4 MIN. FOR 24 MIN. OF:
7 Barbell Power Snatch
100 Meter Shuttle Run
7 Barbell Power Snatch
100 Meter Farmer Carry
* 100 Meter Shuttle Run is 25 meters out and back, twice.

Rx: 95/65, 50/35
Rx2: 75/50, 40/25
Rx3: 55/35, 30/15

SCORE: Slowest round time
GOAL: <3:30/round
NOTES: On the snatches, it will be key to sit your hips lower in the set up so that your back can stay neutral. Be patient as you stand with the bar and when it gets to your hips, jump hard and fast so that you get the bar overhead as efficiently as possible. These may take anywhere from 20-30 seconds per set of 7 reps.

The shuttle run should take 25-40 seconds. Be sure to touch the ground with one hand every time you transition. If it's taking you longer than 45 seconds, reduce the distance of each shuttle.

The farmer carry shouldn’t take longer than 1:15. If it is, lower the weight you’re carrying or reduce the distance.


1st3:13 RxKatie E Thu, Mar 16, 2023
2nd2:44 IntCarlie Thu, Mar 16, 2023
3rd2:55 IntNicole Ha Thu, Mar 16, 2023
1st2:40 RxThomas C Thu, Mar 16, 2023
2nd2:44 RxJackson Thu, Mar 16, 2023
3rd3:15 RxIan N Thu, Mar 16, 2023

Thomas C2:40 Rx
Jackson2:44 Rx
Katie E3:13 Rx
Ian N3:15 Rx
Jacob M4:07 Rx
Carlie2:44 Int
#55
Nicole Ha2:55 Int
Rx2 55#
Kelly S3:26 Int
Mari2:10 Sc
Cecy2:36 Sc
Kevin2:50 Sc
Jeanne3:00 Sc
25# DBs
Hope3:01 Sc
Elizabeth2:06
MODWOD
JeremyDNF Rx
3 rounds
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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3 months ago

I have attended CrossFit Dahlonega for nearly 6 months now. One of the best decisions I have made! I have made many friends at this gym and everyone pushes one another to get better each day! I can truly say that I look forward to working out at

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3 months ago

I absolutely love being part of the CrossFit Dahlonega!! How special it is to be in a place where the people are just as strong in character as they are physically. Everyone here is so encouraging, welcoming, and genuine—it doesn’t matter if

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4 months ago

Crossfit Dahlonega is the best gym with the most amazing coaches. I had never really been to the gym before and was nervous about it, but I felt welcomed and encouraged by everyone from the very first day. The coaches provide individualized atte

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4 months ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su

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4 months ago

I started coming to CrossFit Dahlonega a few months ago. I am not originally from Dahlonega and coming in as a newb was intimidating at first, but the people in this gym have been so kind and encouraging. I’ve been to other gyms and felt out of