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Components
Paused Back Squat
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Friday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM 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):
31 (13/18)
Workout
Friday
Warm-up
Halo
Into..
5 WB DL
5 WB Front Squats
5 WB Push Press
10/10 Russian Twists w/ WB
Into
5 DB RDL
5 DB High Pull
5 DB Hang Power Clean
Strength
Paused Back Squat (5 x 3)
Paused Back Squat
3 sec pause in the bottom
70-75% across working sets
15 min clock
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
21-15-9
Wall Balls (20/14)
DB Power Clean (35/20)(25/15)
RX+
30/20
50/35
Scaled
Less weight
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 04, 2022
Male Clients
1
James
Wall
4:30 PM CrossFit
5 x 3 @ 320 lbs
all 5 sets, in honor of Dustin's PR <3
2
Jason
Henry
4:30 PM CrossFit
1 x 3 @ 265 lbs
3
Hunter
Kiker
5:00 AM CrossFit
1 x 3 @ 260 lbs
4
Bruce
Vredenburg
5:00 AM CrossFit
1 x 3 @ 255 lbs
5
Dan
Lenzini
5:30 PM CrossFit
5 x 3 @ 245 lbs
5
Stefan
Chamlis
5:30 PM CrossFit
1 x 3 @ 245 lbs
6
BJ
Trahan
5:00 AM CrossFit
5 x 3 @ 225 lbs
6
Alexander
Rios
8:30 AM CrossFit
1 x 3 @ 225 lbs
7
Steven
Woelke
8:30 AM CrossFit
5 x 3 @ 185 lbs
7
Eli
Brewton
8:30 AM CrossFit
1 x 3 @ 185 lbs
7
Zack
Vredenburg
5:00 AM CrossFit
1 x 3 @ 185 lbs
8
Sergio
Douglas
4:30 PM CrossFit
1 x 3 @ 165 lbs
9
Keith
Desa
5:00 AM CrossFit
1 x 3 @ 150 lbs
Female Clients
1
Jessica
Kelly
5:00 AM CrossFit
5 x 3 @ 155 lbs
1
Jessica
Kelly
5:00 AM CrossFit
4 x 3 @ 155 lbs
1
Amanda
Wilson
8:30 AM CrossFit
1 x 3 @ 155 lbs
2
Codi
Ready
8:30 AM CrossFit
1 x 3 @ 150 lbs
3
Jordyn
Bennett
8:30 AM CrossFit
5 x 3 @ 145 lbs
3
Sam
Quale
5:00 AM CrossFit
5 x 3 @ 145 lbs
3
Katie
Cuson
5:00 AM CrossFit
4 x 3 @ 145 lbs
4
Katie
Lastinger
8:30 AM CrossFit
1 x 3 @ 135 lbs
5
Sidney
Ladd
8:30 AM CrossFit
5 x 3 @ 115 lbs
5
Samantha
Trahan
5:00 AM CrossFit
4 x 3 @ 115 lbs
6
Abby
Thomas
6:00 AM CrossFit
5 x 3 @ 105 lbs
6
Dawn
Word
5:00 AM CrossFit
1 x 3 @ 105 lbs
6
Sarah
Gadilhe
5:30 PM CrossFit
1 x 3 @ 105 lbs
7
Genevieve
Hinks
6:00 AM CrossFit
5 x 3 @ 95 lbs
8
Jennifer
Stockwell
8:30 AM CrossFit
5 x 3 @ 85 lbs
8
Jennifer
Trahan
5:00 AM CrossFit
5 x 3 @ 85 lbs
9
Jessica
Nall
8:30 AM CrossFit
1 x 3 @ 75 lbs
10
Heather
Williams
5:00 AM CrossFit
1 x 3 @ 65 lbs
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