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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Wednesday - 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):
36 (15/21)
Workout
Wednesday
Warm-up
15 mins
Weightlifting
Back Squat (5, 5, 3, 2, 2, 1, 2, 1)
Back Squat
E2MOM for 8 sets
5x@55%
5x@65%
3x@75%
2x@85%
2x@90%
1x@95%
2x@90%
1x@90%
Metcon
Metcon (Time)
3 Rounds
100 DU
10 Hang Squat Cleans (155/105)
10 Front Rack Lunges (155/105)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 01, 2017
Male Clients
1
Brandon
Shuck
5:00 AM CrossFit
1 x 1 @ 475 lbs
5@280, 5@335, 3@385, 2@435, 2@460, 1@475, 2@460, 1@460
2
Robert
Herford
6:00 PM CrossFit
1 x 1 @ 405 lbs
3
Emile
Anderson
7:00 PM CrossFit
1 x 1 @ 320 lbs
4
Private
6:00 PM CrossFit
1 x 1 @ 305 lbs
5
Dan
Carley
5:00 AM CrossFit
1 x 1 @ 300 lbs
6
Charles
Warnick
6:00 PM CrossFit
1 x 1 @ 295 lbs
7
Carlos
Jara
5:00 PM CrossFit
1 x 1 @ 265 lbs
8
Jeb
Ware
9:00 AM CrossFit
1 x 1 @ 235 lbs
9
Todd
McDaniel
6:00 AM CrossFit
1 x 1 @ 230 lbs
10
Sam
Cooper
11:00 AM CrossFit
1 x 1 @ 225 lbs
11
Joey
White
5:00 PM CrossFit
1 x 1 @ 205 lbs
12
Jarrod
Steck
9:00 AM CrossFit
1 x 1 @ 200 lbs
180, 190, 200
13
Steve
Schuler
6:00 PM CrossFit
1 x 1 @ 180 lbs
14
Antonio
Avila
5:00 PM CrossFit
1 x 1 @ 150 lbs
15
Mike
Morelli
5:00 AM CrossFit
1 x 1 @ 135 lbs
65, 85, 95, 115, 135, 135, 135, 135
Female Clients
1
Jackie
Cansler
6:00 PM CrossFit
1 x 1 @ 225 lbs
2
Rachel
Klahr
6:00 PM CrossFit
1 x 1 @ 205 lbs
3
Michelle
Shuck
9:00 AM CrossFit
1 x 1 @ 185 lbs
5@105, 5@130, 3@145, 2@165, 2@175, 1@185, 2&1@175
4
Amy
Bullock
6:00 AM CrossFit
1 x 2 @ 175 lbs
3x1 @ 165# felt strong today
5
Cassie
Steck
9:00 AM CrossFit
1 x 1 @ 165 lbs
6
Courtney
Schuler
9:00 AM CrossFit
1 x 1 @ 160 lbs
7
Anna
Burdette
11:00 AM CrossFit
1 x 1 @ 155 lbs
160 fail
8
Caitlin
Woodrow
7:00 PM CrossFit
1 x 1 @ 150 lbs
9
Amanda
Stefanski
5:00 AM CrossFit
1 x 1 @ 145 lbs
9
Jamie
Williams
5:00 AM CrossFit
1 x 1 @ 145 lbs
10
Carolina
Martinez
9:00 AM CrossFit
1 x 1 @ 140 lbs
10
Emily
Varner
9:00 AM CrossFit
1 x 1 @ 140 lbs
11
Sarah
Cote
6:00 AM CrossFit
1 x 2 @ 135 lbs
11
Georgia
Rivers
6:00 AM CrossFit
1 x 1 @ 135 lbs
12
Andrea
Mirabal
7:00 PM CrossFit
1 x 1 @ 125 lbs
12
Laura
Sandy
5:00 PM CrossFit
1 x 1 @ 125 lbs
55, 75, 85, 95, 105, 125, 115, 115
13
Jasmine
Nivens
11:00 AM CrossFit
1 x 1 @ 120 lbs
14
Martha
Brown
6:00 PM CrossFit
1 x 1 @ 105 lbs
14
Pam
Overcash
9:00 AM CrossFit
1 x 1 @ 105 lbs
15
Nikki
Kirsch
5:00 PM CrossFit
1 x 1 @ 90 lbs
16
Omayra
Rosa
9:00 AM CrossFit
1 x 1 @ 40 lbs
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