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Components
Zercher Squat
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Friday - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (11/9)
Workout
Friday
Warm-up
15 mins
Dynamic Warm-up
Weightlifting
20 mins
Zercher Squat
3x5
*Stay light
3x10-20 HR Push-ups
Zercher Squat (3x5)
Zercher Squat
Metcon
Metcon (AMRAP - Rounds and Reps)
14 min AMRAP
10 Goblet Reverse Lunges (Rx+ 2.0/1.25)(1.5/1)
20 Burpees
50 DU
*2:1 SU:DU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 05, 2016
Male Clients
1
Andrew
Ross
6:00 PM CrossFit
3 x 5 @ 175 lbs
had more room to go up...
1
Travis
Stutts
6:00 PM CrossFit
3 x 5 @ 175 lbs
2
Cory
McCleaf
5:00 PM CrossFit
3 x 5 @ 155 lbs
2
Robert
Herford
5:00 PM CrossFit
3 x 5 @ 155 lbs
Very light
3
Trent
Guild
5:00 PM CrossFit
3 x 5 @ 135 lbs
4
Chad
Harrell
5:00 AM CrossFit
3 x 5 @ 105 lbs
4
Dan
Carley
5:00 AM CrossFit
3 x 5 @ 105 lbs
5
christopher
carroll
5:00 PM CrossFit
3 x 5 @ 95 lbs
5
John
Tysinger
6:00 AM CrossFit
3 x 5 @ 95 lbs
6
Justin
Higbee
5:00 PM CrossFit
3 x 5 @ 75 lbs
7
Kason
Davis
6:00 PM CrossFit
3 x 5 @ 65 lbs
Female Clients
1
Jackie
Cansler
5:00 PM CrossFit
3 x 5 @ 75 lbs
1
Suzanne
Smith
5:00 PM CrossFit
3 x 5 @ 75 lbs
2
Lauren
Bryant
6:00 AM CrossFit
4 x 5 @ 65 lbs
2
Holli
Christ
6:00 AM CrossFit
3 x 5 @ 65 lbs
2
Stephanie
Tysinger
9:00 AM CrossFit
3 x 5 @ 65 lbs
3
Jen
MacCarthy
6:00 AM CrossFit
4 x 5 @ 55 lbs
4
Macaira
Herford
5:00 PM CrossFit
3 x 5 @ 45 lbs
very light
5
Corey
Knight
5:00 PM CrossFit
3 x 5 @ 35 lbs
modified pu
6
Cassie
Steck
11:00 AM CrossFit
2 x 5 @ 70 lbs
1x5 @ 65
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