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Components
Hang Power Clean
Metcon
Lower - Back -Love
Settings
Location
(All)
CrossFit Praus
Program
Bootcamp
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CrossFit
Foundations
Guest Class
Gymnastics
Home Gym
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Open Gym
Strength
Date
Workout
3/7/2018 - Wednesday's WOD - CrossFit Praus
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 9:30 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (13/13)
Workout
3/7/2018 - Wednesday's WOD
Warm Up: 3 Rounds
5 deadlifts
4 clean pulls
3 power cleans
2 figure 4's (each leg)
1 strict pull up
Hang Power Clean (7 x 1 Hang Power Clean)
Hang Power Clean
Work up in weight to a heavy clean , but no more than 85% of 1RM. Focus on technique and form.
Metcon (Time)
4 rounds for time
10 Dumbbell Hang Power Cleans (50/35)
10 Wall Balls
20 Double Unders
10 Minute Cap.
Lower - Back -Love
https://app.romwod.com/workout/lower-back-love
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 07, 2018
Male Clients
1
Ilia
Anguelov
CrossFit: 12:00 PM
7 x 1 @ 255 lbs
1
Ryan
Fruchey
CrossFit: 12:00 PM
7 x 1 @ 255 lbs
2
Joe
Secrest
CrossFit: 12:00 PM
7 x 1 @ 235 lbs
3
Shane
Burge
CrossFit: 9:30 AM
7 x 1 @ 225 lbs
4
Chris
Albertin
CrossFit: 12:00 PM
7 x 1 @ 205 lbs
4
Corey
Schwanz
CrossFit: 6:00 AM
7 x 1 @ 205 lbs
Build to 205
4
Logan
Husted
CrossFit: 9:30 AM
7 x 1 @ 205 lbs
4
Trevor
Derby
CrossFit: 4:30 PM
7 x 1 @ 205 lbs
5
Phil
Bredemeyer
CrossFit: 9:30 AM
7 x 1 @ 175 lbs
6
Randy
Kilbourne
CrossFit: 12:00 PM
7 x 1 @ 155 lbs
7
Jon
Mansfield
CrossFit: 12:00 PM
7 x 1 @ 145 lbs
8
Ryan
Singerman
CrossFit: 6:00 AM
2 x 1 @ 205 lbs
8
Edward
Garcia
CrossFit: 6:00 AM
1 x 1 @ 245 lbs
Female Clients
1
Jodi
Moore
CrossFit: 6:00 AM
7 x 1 @ 135 lbs
1
Kristen
Hines
CrossFit: 9:30 AM
7 x 1 @ 135 lbs
1
Nicky
Schwanz
CrossFit: 4:30 PM
7 x 1 @ 135 lbs
2
Private
CrossFit: 9:30 AM
7 x 1 @ 125 lbs
3
Kristan
Smith
CrossFit: 6:30 PM
7 x 1 @ 110 lbs
4
Amber
Simons
CrossFit: 9:30 AM
7 x 1 @ 105 lbs
5
Paula
Mamani
CrossFit: 6:30 PM
7 x 1 @ 85 lbs
6
Private
CrossFit: 6:30 PM
7 x 1 @ 0 lbs
6
Annie
Giddens
CrossFit: 5:30 PM
1 x 1 @ 145 lbs
6
Brandi
Nichter
CrossFit: 6:00 AM
1 x 1 @ 160 lbs
PR
6
Candy
Couch
CrossFit: 4:30 PM
1 x 1 @ 175 lbs
6
Caryn
Garton
CrossFit: 6:00 AM
1 x 1 @ 170 lbs
6
Misty
Wallin
CrossFit: 6:00 AM
1 x 1 @ 155 lbs
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