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Components
Weighted Step-Ups (Ba ...
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Thursday - CrossFit Pineville
Class
(All)
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Yoga for Athletes
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (10/8)
Workout
Thursday
Warm-up
10 mins
Dynamic Warm-up
Weightlifting
20 mins
Weighted Step-Ups (Back Rack) (4x8 (each leg))
*Complete all 8 reps on one leg before switching
*20/16 Boxes
*Same weight through all sets
Metcon
Metcon (AMRAP - Rounds and Reps)
18 min AMRAP
50 DU
40 Burpees
30 ALT KB Snatch (1.5/1)
20 Pull-ups
10 Power Cleans (Rx+135/95)(115/75)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 11, 2016
Male Clients
1
Robert
Herford
6:00 PM CrossFit
4 x 8 @ 155 lbs
2
Brandon
Shuck
11:00 AM CrossFit
4 x 8 @ 135 lbs
3
christopher
carroll
6:00 PM CrossFit
4 x 8 @ 115 lbs
4
Chad
Jenkins
11:00 AM CrossFit
4 x 8 @ 100 lbs
5
Gary
Blount
9:00 AM CrossFit
4 x 8 @ 95 lbs
5
John
Quattlebaum
9:00 AM CrossFit
4 x 8 @ 95 lbs
5
Kason
Davis
6:00 PM CrossFit
4 x 8 @ 95 lbs
6
Private
5:00 PM CrossFit
4 x 8 @ 85 lbs
7
Jason
Cansler
6:00 PM CrossFit
4 x 8 @ 65 lbs
8
Alan
Rosero
5:00 PM CrossFit
4 x 8 @ 55 lbs
Female Clients
1
Brittany
Dirmann
6:00 PM CrossFit
4 x 8 @ 75 lbs
2
Holli
Christ
6:00 AM CrossFit
4 x 8 @ 65 lbs
2
Michelle
Shuck
9:00 AM CrossFit
4 x 8 @ 65 lbs
3
Cassie
Steck
11:00 AM CrossFit
4 x 8 @ 55 lbs
3
Private
11:00 AM CrossFit
4 x 8 @ 55 lbs
4
Julia
Sanchez
11:00 AM CrossFit
4 x 8 @ 45 lbs
5
Jasmine
Nivens
11:00 AM CrossFit
4 x 8 @ 40 lbs
6
Lisa
Hovis
5:00 PM CrossFit
4 x 8 @ 26 lbs
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