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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
2/26/20 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
41 (24/17)
Workout
2/26/20
Weightlifting
Metcon (6 Rounds for weight)
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
Every 90 seconds (0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30)
Start your first set between 40-50% of your 1RM Push Jerk
The goal here is to gradually increase loading as the overhead repetitions decrease
With rest built in
Push for unbroken sets of Push Jerks
Record Weight used for each round. Score will be total weight.
Metcon
Metcon (Time)
3 Rounds:
50/35 Cal Row
20 Box Jump Overs (24"/20")
20 Double Dumbbell Power Cleans (50's/35's)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 26, 2020
Male Clients
1
Eric
Olinger
12:00 PM CrossFit
880 Total lbs
2
Private
8:30AM CrossFit Class
870 Total lbs
2
Ryan
Snitker
4:00 PM CrossFit
870 Total lbs
3
Johnny
Quilla
12:00 PM CrossFit
815 Total lbs
4
Stephen
Kent
5:30 AM CrossFit
755 Total lbs
5
Chris
Morales
9:30 AM CrossFit
750 Total lbs
5
Jason
Leach
12:00 PM CrossFit
750 Total lbs
6
Alto
Shambles
8:30AM CrossFit Class
740 Total lbs
7
Brent
Miller
5:30 PM CrossFit
720 Total lbs
8
Noah
Pinto
4:00 PM CrossFit
600 Total lbs
9
Jim
Tuttle
9:30 AM CrossFit
550 Total lbs
10
Blake
Holloman
4:00 PM CrossFit
820 Total lbs
11
Rj
colichio
9:30 AM CrossFit
650 Total lbs
12
Evan
Mason
4:00 PM CrossFit
600 Total lbs
12
Lee
Blackwelder
5:30 PM CrossFit
600 Total lbs
13
Jay
Parkhurst
5:30 PM CrossFit
570 Total lbs
14
Derek
Halford
6:30 AM CrossFit
560 Total lbs
15
Bernard
Tripp
6:30 AM CrossFit
540 Total lbs
16
Paul
Rafferty
5:30 AM CrossFit
510 Total lbs
540
17
Ken
Buckstad
5:30 AM CrossFit
480 Total lbs
18
DREW
COLLINS
5:30 PM CrossFit
460 Total lbs
19
Patrick
Dollak
9:30 AM CrossFit
420 Total lbs
20
Drew
Braswell
12:00 PM CrossFit
390 Total lbs
21
GRIFFIN
PARKHURST
5:30 PM CrossFit
260 Total lbs
Female Clients
1
Cambell
Vander Haar
5:30 PM CrossFit
840 Total lbs
2
Jill
Olinger
12:00 PM CrossFit
570 Total lbs
3
Alyson
Knight
12:00 PM CrossFit
565 Total lbs
4
Jenn
Warcola
8:30AM CrossFit Class
540 Total lbs
4
Teeter
Miller
5:30 PM CrossFit
540 Total lbs
5
Mary
Mason
8:30AM CrossFit Class
520 Total lbs
6
Emma
Mason
4:00 PM CrossFit
480 Total lbs
6
Hillary
Ledford
4:00 PM CrossFit
480 Total lbs
Noon
7
Jennifer
Guthrie
5:30 AM CrossFit
475 Total lbs
8
Shannon
Fichter
4:00 PM CrossFit
455 Total lbs
9
chelsea
snitker
4:00 PM CrossFit
405 Total lbs
10
Jacki
Collins
5:30 AM CrossFit
400 Total lbs
11
Leslie
Auton
5:30 AM CrossFit
390 Total lbs
12
Miranda
Morales
8:30AM CrossFit Class
430 Total lbs
13
Stephanie
Vila
12:00 PM CrossFit
210 Total lbs
14
stevi
harmon
4:00 PM CrossFit
195 Total lbs
15
Rebecca
Karner
4:00 PM CrossFit
110 Total lbs
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