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Components
Strict Pull-up
Metcon
Beat swing on Rings
Metcon
Settings
Location
(All)
CrossFit Kendall
Program
CFK Monthly Challenge
CrossFit
Date
Workout
Friday - CrossFit Kendall
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00 AM CrossFit
8:30 AM CrossFit
10:00 AM CrossFit
11:00 AM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (6/8)
Workout
Friday
LifeReady Training
SWOD.: Strict Pull-up (3-3-3-3-3)
WOD.: Metcon (Weight)
18 minute EMOM:
1-5 Hang Cleans #185/125
2-7 Ring Dips
3-8 Burpees
RxReady Training
A.: Beat swing on Rings (5x4-quality)
B.: Metcon (No Measure)
3 Strict Pullup + 1
5 second negative
5 sets
C.: Metcon (Weight)
18 minute EMOM:
1-5 Hang Cleans #185/125
2-7 Ring Dips
3-4 BMU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 06, 2018
Male Clients
1
Adrian
Fernandez
3:30 PM CrossFit
5 x 3
3 SC2B + 5s Neg
1
Josemiguel
Marcos
4:30 PM CrossFit
5 x 3
+1 5 sec. negative
1
Manuel
Don
6:30 PM CrossFit
5 x 3
3 strict c2b 5 sec neg.
1
Xavier
Cintron
8:30 AM CrossFit
5 x 3
20lb dumbbell
2
Cisco
Ridao
3:30 PM CrossFit
5 x 3
3
Alex
Burgos
3:30 PM CrossFit
5 x 0
Female Clients
1
Catalina
Ortiz
6:30 PM CrossFit
5 x 3
3 strict PU +5 sec negative
1
Monica
Pais
7:30 PM CrossFit
5 x 3
Strict pull ups
1
Shannon
Debus-Horn
4:30 PM CrossFit
5 x 3
5s negative 3d rep
2
Johanna
Hernandez
10:00 AM CrossFit
5 x 6
Assisted pull ups
3
Helene
Obrien
6:00 AM CrossFit
5 x 3
With feet being held.
3
sam
suarez
4:30 PM CrossFit
5 x 3
4
Kelly
Neal
6:00 AM CrossFit
5 x 2
With 5 second decent
5
Camille
Montealegre
3:30 PM CrossFit
5 x 0
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