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Components
Hang Clean
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 (17/19)
Workout
Wednesday
Warm-up
15 mins
Weightlifting
20 mins
Clean Complex
Hang Clean + Clean
E2MOM for 6 sets
Start at 60% of hang clean 1RM, build over sets
Hang Clean (6 sets HC + Clean, build in weight)
Hang Clean
Metcon
Metcon (Time)
400m Run
9 Ring MU
60 KBS (1.5/1)
9 Ring MU
400m Run
Scale MU to a push & pull or a transition
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 29, 2017
Male Clients
1
Brandon
Shuck
5:00 PM CrossFit
1 x 1 @ 325 lbs
205, 225, 255, 275, 305
2
Gary
Blount
5:00 PM CrossFit
1 x 1 @ 275 lbs
3
Robert
Herford
6:00 PM CrossFit
1 x 1 @ 265 lbs
4
Isaiah
Fitzgerald
5:00 PM CrossFit
1 x 1 @ 230 lbs
5
Samuel
Fitzgerald
11:00 AM CrossFit
1 x 1 @ 225 lbs
6
Jeb
Ware
11:00 AM CrossFit
1 x 1 @ 195 lbs
7
Carlos
Jara
5:00 PM CrossFit
1 x 1 @ 185 lbs
7
Dan
Carley
5:00 AM CrossFit
1 x 1 @ 185 lbs
8
Chris
Torre
7:00 PM CrossFit
1 x 1 @ 165 lbs
8
Jason
Fish
5:00 PM CrossFit
1 x 1 @ 165 lbs
9
Mark
Darvill
5:00 AM CrossFit
1 x 2 @ 155 lbs
9
Jason
Cansler
6:00 PM CrossFit
1 x 1 @ 155 lbs
10
christopher
carroll
7:00 PM CrossFit
1 x 1 @ 145 lbs
10
Private
6:00 PM CrossFit
1 x 1 @ 145 lbs
11
Brad
Brodzinski
6:00 AM CrossFit
1 x 1 @ 125 lbs
11
Sean
Kennedy
6:00 AM CrossFit
1 x 1 @ 125 lbs
12
Mike
Morelli
5:00 AM CrossFit
1 x 1 @ 95 lbs
Female Clients
1
Jackie
Cansler
6:00 PM CrossFit
1 x 1 @ 140 lbs
2
Ann Marie
Hubbard
5:00 PM CrossFit
1 x 1 @ 135 lbs
3
Michelle
Shuck
11:00 AM CrossFit
1 x 1 @ 130 lbs
4
Brittany
Dirmann
6:00 AM CrossFit
1 x 1 @ 110 lbs
4
Carolina
Martinez
7:00 PM CrossFit
1 x 1 @ 110 lbs
5
Courtney
Schuler
9:00 AM CrossFit
1 x 1 @ 105 lbs
hc+c 60,70,80,90,100
5
Rachel
Klahr
6:00 PM CrossFit
1 x 1 @ 105 lbs
6
Macaira
Herford
6:00 PM CrossFit
1 x 1 @ 97 lbs
7
Corey
Knight
7:00 PM CrossFit
1 x 1 @ 95 lbs
8
Cara
Stutts
6:00 PM CrossFit
1 x 1 @ 90 lbs
8
Georgia
Rivers
6:00 AM CrossFit
1 x 1 @ 90 lbs
9
Lorin
Scates
6:00 PM CrossFit
1 x 1 @ 85 lbs
power cclean. failed 95
9
Melinda
Frycek
6:00 AM CrossFit
1 x 1 @ 85 lbs
9
Sarah
Cote
6:00 AM CrossFit
1 x 1 @ 85 lbs
10
Jenny
Rosas
5:00 PM CrossFit
1 x 1 @ 80 lbs
11
Martha
Brown
6:00 PM CrossFit
1 x 1 @ 70 lbs
11
Nikki
Kirsch
9:00 AM CrossFit
1 x 1 @ 70 lbs
12
Meredith
Noll
5:00 PM CrossFit
1 x 1 @ 65 lbs
13
Omayra
Rosa
11:00 AM CrossFit
6 x 3 @ 35 lbs
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