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Components
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):
31 (17/14)
Workout
Monday
Warm-up
10 mins
Dynamic Warm-up
Weightlifting
25 mins
Back Squat 5x2
*increasing weight throughout sets
Accessory work
5x10-20 sec chin over bar holds
Back Squat (2, 2, 2, 2, 2)
Back Squat
*increase weight each set
Metcon
Metcon (Time)
5 Rounds
5 DL (Rx+ 1.5 Bodyweight)(Bodyweight)
30 DU
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video library
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Whiteboard:
Monday, February 22, 2016
Male Clients
1
Frayne
Abernathy
5:00 PM CrossFit
1 x 2 @ 345 lbs
2
Gary
Blount
5:00 PM CrossFit
1 x 3 @ 335 lbs
275,295,315,330
3
Cory
McCleaf
6:00 PM CrossFit
1 x 2 @ 325 lbs
4
Andrew
Ross
6:00 PM CrossFit
1 x 2 @ 315 lbs
4
Eric
Robinson
9:00 AM CrossFit
1 x 2 @ 315 lbs
4
John
Tysinger
5:00 PM CrossFit
1 x 2 @ 315 lbs
4
Kason
Davis
5:00 PM CrossFit
1 x 2 @ 315 lbs
5
Dan
Carley
5:00 AM CrossFit
1 x 2 @ 255 lbs
215, 225, 235, 245
6
Young
Kim
6:00 PM CrossFit
1 x 2 @ 245 lbs
7
Jason
Cansler
6:00 PM CrossFit
2 x 2 @ 225 lbs
7
Alex
Letham
5:00 PM CrossFit
1 x 2 @ 225 lbs
7
Michael
Eannone
7:00 PM CrossFit
1 x 2 @ 225 lbs
7
Troy
Perlowitz
7:00 PM CrossFit
1 x 2 @ 225 lbs
8
Private
6:00 AM CrossFit
1 x 2 @ 185 lbs
9
Michael
Fiery
5:00 PM CrossFit
2 x 2 @ 165 lbs
10
Chad
Cockerill
6:00 PM CrossFit
1 x 2 @ 155 lbs
11
Chris
Lynch
11:00 AM CrossFit
1 x 2 @ 145 lbs
Female Clients
1
Jackie
Cansler
6:00 PM CrossFit
1 x 2 @ 200 lbs
2
Suzanne
Smith
9:00 AM CrossFit
1 x 2 @ 180 lbs
3
Rachel
Klahr
6:00 PM CrossFit
1 x 2 @ 175 lbs
4
Brittany
Dirmann
6:00 AM CrossFit
1 x 2 @ 165 lbs
4
Stephanie
Tysinger
5:00 PM CrossFit
1 x 2 @ 165 lbs
125 135 145 155
5
Cassie
Steck
9:00 AM CrossFit
1 x 2 @ 155 lbs
6
Lisa
Hovis
5:00 PM CrossFit
1 x 2 @ 150 lbs
7
Shannon
Davis
5:00 PM CrossFit
1 x 2 @ 145 lbs
failed on second rep 150#
8
Colleen
Beamon
5:00 PM CrossFit
1 x 2 @ 140 lbs
8
Holli
Christ
6:00 AM CrossFit
1 x 2 @ 140 lbs
9
Courtney
Schuler
11:00 AM CrossFit
3 x 2 @ 135 lbs
105, 125
10
Jen
MacCarthy
5:00 PM CrossFit
1 x 2 @ 115 lbs
11
Amanda
Strous
6:00 PM CrossFit
1 x 2 @ 85 lbs
11
Jasmine
Nivens
9:00 AM CrossFit
1 x 2 @ 85 lbs
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