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Components
Back/Front Squat Program
Metcon
Settings
Location
(All)
CrossFit Praus
Program
Bootcamp
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Guest Class
Gymnastics
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Strength
Date
Workout
05/16/2019 - Thursday'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):
8 (5/3)
Workout
05/16/2019 - Thursday's WOD
5min Ankle Mobility
3 Rounds
10 Squats w/pause
20 KB Snatches (light)
Back/Front Squat Program
Back Squat
10 @ 60%
8 @ 70%
8 @ 75%
8 @ 80%
Front Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%
Metcon (AMRAP - Rounds and Reps)
AMRAP 9min
400m Run
20 KB Swings (70/53)
Extra Work
Reverse Hyper 3x15
GHD 3x15
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 16, 2019
Male Clients
1
Randy
Kilbourne
CrossFit: 4:30 PM
1 x 8 @ 305 lbs
225 265 285 305 205 230 245
2
Jacob
Lawson
CrossFit: 4:30 PM
1 x 8 @ 265 lbs
215,245,255
3
Corey
Schwanz
CrossFit: 6:00 AM
1 x 8 @ 245 lbs
4
Drew
Bogs
CrossFit: 7:00 AM
1 x 8 @ 200 lbs
5
Keith
Bock
CrossFit: 6:00 AM
1 x 1 @ 0 lbs
BS : 10@195, 8@230, 8@245, 8@260 FS : 5@170, 5@180, 2x5@195
Female Clients
1
Private
CrossFit: 9:30 AM
1 x 8 @ 180 lbs
2
Paula
Mamani
CrossFit: 6:30 PM
1 x 8 @ 125 lbs
BS 10@90; 8@95; @105; 8@115; 8@125 FS 5@85; 5&5@85; 5&5@95
3
Amber
Simons
CrossFit: 7:00 AM
1 x 8 @ 115 lbs
BS 1RM 145LBS FS 1RM 125LBS
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