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Components
Metcon
Back Squat
Deadlift
Settings
Location
(All)
CrossFit On Track
Program
CrossFit
Date
Workout
05/31/2018 - CrossFit On Track
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (26/8)
Workout
05/31/2018
Warm-up
500m row
+
3 rounds barbell complex
6 upright row
6 squat & press
6 muscle snatch
6 OH squat
6 bentover row
+
2 min quad foam roll
2 min piriformis foam roll
2 min leg swings and spiderman crawl
Weightlifting
8 min. "coaches choice" clean skill progression
Then...
10 min. Clean Complex
1 power +
1 squat +
1 hang squat
Keep weight medium + work on speed under the bar + improving receiving position
Metcon
Metcon (Weight)
12 min to hit
SQUAT CLEAN
1-1-1-1-1
Score is total load (add weight of 5 best reps)
Accessory
Back Squat (Build 5 reps AHAP)
Deadlift (Build to a heave 5 rep - NOT AHAP)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 31, 2018
Male Clients
1
Rocky
Rosales
5:30 AM CrossFit
1595 lbs
305,315,320,325,330
2
Brian
Stites
12:00 PM CrossFit
1550 lbs
300-305-310-315-320
3
Mike
Breitenbach
12:00 PM CrossFit
1485 lbs
295,305,290,295,300
4
Matt
McNamara
4:00 PM CrossFit
1455 lbs
5
Jon
Bakalar
6:30 AM CrossFit
1325 lbs
245, 265, 265, 275, 275
6
Nathan
Carlson
5:30 AM CrossFit
1295 lbs
7
Chris
Welch
4:00 PM CrossFit
1275 lbs
225/245/265/265/275
8
Dan
Smith
5:30 AM CrossFit
1270 lbs
225, 245, 255, 265, 280
9
Nick
Rudolph
5:30 AM CrossFit
1265 lbs
10
Travis
Wentworth
12:00 PM CrossFit
1195 lbs
11
Judd
Shea
6:30 PM CrossFit
1165 lbs
255 10lb pr
11
Mark
Hufford
5:30 AM CrossFit
1165 lbs
205-225-235-245-255 - 5 pound PR, got under 260, but couldn't sta...
12
John
Brooks
5:30 AM CrossFit
1115 lbs
13
Beau
Weissend
6:30 AM CrossFit
1105 lbs
185,195,225,245,255
14
Mark
McKelvey
6:30 AM CrossFit
940 lbs
15
Chris
Huwaldt
6:30 PM CrossFit
920 lbs
165,175,185,195,200
16
Trey
Cauldwell
12:00 PM CrossFit
915 lbs
175,185,185,185,185
17
Damon
Kuntz
12:00 PM CrossFit
905 lbs
135,185,185,195,205 failed 215 many times
18
Kenyon
Thornburg
5:30 AM CrossFit
875 lbs
19
Brian
Hash
5:30 AM CrossFit
850 lbs
155-165-175-175-180
20
Ty
Cross
6:30 PM CrossFit
825 lbs
21
J.D.
Ott
6:30 AM CrossFit
715 lbs
135-145-155-135-145
22
Aaron
Griffith
5:30 AM CrossFit
705 lbs
23
Zach
McKamie
6:30 PM CrossFit
980 lbs
185, 190, 195, 205, 205
24
Chris
Rigsby
6:30 AM CrossFit
775 lbs
25
Logan
Collier
5:30 AM CrossFit
560 lbs
Female Clients
1
Jill
Burgdorfer
12:00 PM CrossFit
920 lbs
2
Tanya
Dalrymple
6:30 PM CrossFit
825 lbs
185, 175, 165, 155, 145 Failed 195 twice
3
Anne-Marie
Muchiri
4:00 PM CrossFit
810 lbs
4
Danielle
Wilson
5:30 AM CrossFit
625 lbs
5
Private
5:30 PM CrossFit
600 lbs
6
Private
6:30 PM CrossFit
625 lbs
7
Private
5:30 PM CrossFit
550 lbs
8
Katie
Rose Weissend
6:30 AM CrossFit
0 lbs
65, 65, 75, 85, 85
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