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Components
Back Squat
Deadlift
Metcon
1600m (1 Mile) Row
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
02/13/2018 - Palo Duro CrossFit
Class
(All)
5:30AM CrossFit
8:30AM CrossFit
4:30PM CrossFit
5:45PM CrossFit
6:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (16/11)
Workout
02/13/2018
Weightlifting
EOMOM for 12 minutes (6 rounds):
3-3-2-2-1-1 Back Squat
3-3-2-2-1-1 Deadlift
Setup 2 bars, one on the rack for squats and one on the ground for deadlifts. In the first 2 Minutes perform 3 squats and 3 deadlifts. Rest in remaining time. Repeat. Then perform 2 squats and 2 deadlifts. Repeat. Then perform 1 squat and 1 dead. Repeat. Increase weight each time to finish heavy as possible.
Back Squat (3-3-2-2-1-1)
Back Squat
Deadlift (3-3-2-2-1-1)
Deadlift
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
AMRAP in 08 Minutes
12 Dumbbell Snatch (L/R=2, 50/35)
12 Dumbbell Goblet Squat (50/35)
48 Double Unders
1600m (1 Mile) Row (Time)
Row 1 Mile for Time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 13, 2018
Male Clients
1
JB
Breitling
5:45PM CrossFit
1 x 1 @ 425 lbs
2
Matt
McCloskey
5:30AM CrossFit
2 x 1 @ 365 lbs
3
BoBo
Morrow
5:45PM CrossFit
1 x 1 @ 355 lbs
4
Frank
Garcia
4:30PM CrossFit
1 x 1 @ 335 lbs
5
Cade
Wartes
5:30AM CrossFit
2 x 1 @ 315 lbs
5
Zach
Reeves
4:30PM CrossFit
1 x 1 @ 315 lbs
6
Brent
Turner
5:45PM CrossFit
2 x 1 @ 295 lbs
7
Thomas
Morales
5:30AM CrossFit
2 x 1 @ 285 lbs
7
wesley
pope
5:30AM CrossFit
2 x 1 @ 285 lbs
8
Chase
Young
5:45PM CrossFit
1 x 1 @ 275 lbs
8
Colton
Kabetzke
4:30PM CrossFit
1 x 1 @ 275 lbs
9
jaime
zamora
8:30AM CrossFit
1 x 1 @ 245 lbs
9
phillip
wise
6:45PM CrossFit
1 x 1 @ 245 lbs
10
Matt
Herzberger
4:30PM CrossFit
1 x 1 @ 215 lbs
11
Aaron
Forehand
8:30AM CrossFit
1 x 1 @ 185 lbs
12
Kevin
Korinek
5:30AM CrossFit
2 x 1 @ 155 lbs
Female Clients
1
Riana
Diegelman
5:45PM CrossFit
1 x 1 @ 205 lbs
2
Ashley
Reeves
4:30PM CrossFit
1 x 1 @ 195 lbs
3
Brenna
Braddock
5:30AM CrossFit
2 x 3 @ 175 lbs
4
Brooke
Silverthorn
4:30PM CrossFit
1 x 1 @ 165 lbs
4
Christen
Wise
5:45PM CrossFit
1 x 1 @ 165 lbs
4
Dana
Forehand
4:30PM CrossFit
1 x 1 @ 165 lbs
5
Becky
Parrish
6:45PM CrossFit
1 x 1 @ 155 lbs
5
Jackie
De Leon
5:45PM CrossFit
1 x 1 @ 155 lbs
5
Jackie
Lee
5:30AM CrossFit
1 x 1 @ 155 lbs
5
Mary
Wheat
5:30AM CrossFit
1 x 1 @ 155 lbs
6
Madison
Garcia
5:45PM CrossFit
1 x 1 @ 105 lbs
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