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Components
Front Squat
Amanda
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
4/8/16 - 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
6PM Class
6:30 PM CrossFit
7PM Class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
42 (25/17)
Workout
4/8/16
DO THE WOD FIRST
Weightlifting
Front Squat (EMOMx5-8min 1rep)
Front Squat
FS the weight that you failed on for your 1RM Clean on Wednesday. If you don't have a weight that you failed on then FS 5 lbs over your 1RM Clean from the past. If you don't have a 1RM choose a heavy weight for your Squat Clean Weight. Work on going ALL the way down and coming out of the hole (the very bottom of your squat).
Metcon
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 08, 2016
Male Clients
1
Derrick
Ledford
5:30 PM CrossFit
5 x 1 @ 295 lbs
2
Brandon
Hedrick
5:30 AM CrossFit
8 x 1 @ 275 lbs
2
Neil
Glezen
4:00 PM CrossFit
5 x 1 @ 275 lbs
2
Patrick
Mizzell
8:30AM CrossFit Class
5 x 1 @ 275 lbs
did first 5 at 250
3
Joshua
Dockens
4:00 PM CrossFit
5 x 5 @ 265 lbs
4
Hap
Clayton
8:30AM CrossFit Class
5 x 1 @ 260 lbs
worked up to 260
5
Erich
Cloninger
4:00 PM CrossFit
8 x 1 @ 245 lbs
2 x 1 255
5
Shawn
Deluca
6:30 PM CrossFit
8 x 1 @ 245 lbs
6
Brent
Miller
8:30AM CrossFit Class
8 x 1 @ 205 lbs
6
Darius
Nouri
8:30AM CrossFit Class
8 x 1 @ 205 lbs
6
Derek
Halford
8:30AM CrossFit Class
8 x 1 @ 205 lbs
6
Josh
Roberts
4:00 PM CrossFit
8 x 1 @ 205 lbs
7
Daniel
Leatherman
5:30 AM CrossFit
8 x 1 @ 195 lbs
8
Zack
DeBerry
5:30 AM CrossFit
10 x 1 @ 185 lbs
8
Sean
Franklin
12:00 PM CrossFit
6 x 1 @ 185 lbs
8
Lanny
Natoli
5:30 PM CrossFit
5 x 1 @ 185 lbs
little light, but so am I
8
Marcio
Lima
5:30 PM CrossFit
5 x 1 @ 185 lbs
9
Bob
Swadley
12:00 PM CrossFit
5 x 1 @ 175 lbs
10
Tommy
Grey
5:30 PM CrossFit
8 x 1 @ 105 lbs
5 @ 105 3 @ 115
10
Johnny
Babitz
4:00 PM CrossFit
5 x 1 @ 105 lbs
10
Rhett
Reiser
4:00 PM CrossFit
5 x 1 @ 105 lbs
11
Stephen
Kent
5:30 AM CrossFit
5 x 1 @ 75 lbs
First Day
12
Colby
Wollak
8:30AM CrossFit Class
4 x 1 @ 315 lbs
12
Jason
Leach
12:00 PM CrossFit
4 x 1 @ 225 lbs
12
Charles
Famulari
5:30 PM CrossFit
3 x 1 @ 275 lbs
Female Clients
1
Alyson
Knight
6:30 PM CrossFit
5 x 1 @ 185 lbs
2
Brittany
Bowden
6:30 PM CrossFit
8 x 1 @ 155 lbs
2
Leslie
Auton
4:00 PM CrossFit
8 x 1 @ 155 lbs
3
Jenn
Warcola
8:30AM CrossFit Class
7 x 1 @ 150 lbs
4
Private
6:30 AM CrossFit
8 x 1 @ 140 lbs
4
Katie
Powell
9:30 AM CrossFit
8 x 1 @ 140 lbs
5
Jennifer
Taylor
12:00 PM CrossFit
8 x 1 @ 135 lbs
6
Miranda
Morales
8:30AM CrossFit Class
7 x 1 @ 130 lbs
7
Rita
Anello
6:30 AM CrossFit
5 x 1 @ 120 lbs
8
Private
9:30 AM CrossFit
6 x 1 @ 115 lbs
8
Paxton
Cribb
4:00 PM CrossFit
5 x 1 @ 115 lbs
9
Krissy
Jones
8:30AM CrossFit Class
5 x 1 @ 105 lbs
3x1 @110 2x1@105
9
Lindsey
Burton
4:00 PM CrossFit
5 x 1 @ 105 lbs
10
Shannon
Fichter
5:30 AM CrossFit
5 x 1 @ 95 lbs
11
Catie
Hedrick
6:30 AM CrossFit
6 x 1 @ 85 lbs
woohoo!!!!!!!!!!!!!!!!
11
Cheri
Howard
5:30 PM CrossFit
5 x 1 @ 85 lbs
12
Kendra
Caruso
12:00 PM CrossFit
8 x 1 @ 75 lbs
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