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Components
Paused Back Squat
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Monday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (17/12)
Workout
Monday
Anyone can find the dirt in someone. Be the one who finds the gold!
Warm-up
15 mins
Weightlifting
20 mins
Paused Back Squat (Find a 1RM)
*3 second pause in bottom of squat
Metcon
Metcon (12 Rounds for reps)
12 min ALT EMOM
5-12 Kipping HSPU
ME DU in 45 seconds
5-20 T2B
*Score is reps each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 23, 2017
Male Clients
1
Robert
Herford
6:00 PM CrossFit
1 x 1 @ 405 lbs
2
Scott
Jacobs
5:00 PM CrossFit
1 x 1 @ 335 lbs
3
Emile
Anderson
7:00 PM CrossFit
1 x 1 @ 285 lbs
135/225/245/265
3
Isaiah
Fitzgerald
9:00 AM CrossFit
1 x 1 @ 285 lbs
4
Carlos
Jara
5:00 PM CrossFit
1 x 1 @ 245 lbs
4
Jeb
Ware
9:00 AM CrossFit
1 x 1 @ 245 lbs
5
Jason
Cansler
6:00 PM CrossFit
1 x 1 @ 225 lbs
5
Mark
Darvill
5:00 AM CrossFit
1 x 1 @ 225 lbs
5
Michael
Eannone
7:00 PM CrossFit
1 x 1 @ 225 lbs
6
Todd
McDaniel
6:00 AM CrossFit
1 x 1 @ 215 lbs
7
Gary
Sunstrom
9:00 AM CrossFit
1 x 1 @ 205 lbs
7
Justin
Higbee
5:00 PM CrossFit
1 x 1 @ 205 lbs
8
Joey
White
5:00 PM CrossFit
1 x 1 @ 195 lbs
9
Jose
Aguayo
6:00 AM CrossFit
1 x 1 @ 185 lbs
9
Steve
Schuler
7:00 PM CrossFit
1 x 1 @ 185 lbs
10
Drew
Clancy
6:00 AM CrossFit
1 x 1 @ 175 lbs
11
Jonathan
Visconti
7:00 PM CrossFit
2 x 1 @ 145 lbs
Female Clients
1
Jackie
Cansler
6:00 PM CrossFit
1 x 1 @ 210 lbs
2
Rachel
Hedrick
5:00 PM CrossFit
1 x 1 @ 200 lbs
2
Rachel
Klahr
6:00 PM CrossFit
1 x 1 @ 200 lbs
3
Courtney
Schuler
9:00 AM CrossFit
1 x 1 @ 165 lbs
4
Shannon
Davis
11:00 AM CrossFit
1 x 1 @ 160 lbs
failed on 165
5
Anna
Burdette
11:00 AM CrossFit
1 x 1 @ 155 lbs
like a boss
6
Esther
Aguayo
6:00 AM CrossFit
1 x 1 @ 145 lbs
7
Caitlin
Woodrow
7:00 PM CrossFit
1 x 1 @ 140 lbs
8
Carolina
Martinez
7:00 PM CrossFit
1 x 1 @ 135 lbs
9
Cara
Stutts
6:00 PM CrossFit
1 x 1 @ 120 lbs
9
Jenny
Rosas
5:00 PM CrossFit
1 x 1 @ 120 lbs
10
Jasmine
Nivens
11:00 AM CrossFit
1 x 1 @ 115 lbs
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