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Components
Clean
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Tuesday - CrossFit Pineville
Class
(All)
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):
30 (14/16)
Workout
Tuesday
Warm-up
15 mins
Weightlifting
25 mins
E2MOM for 12 sets
Clean
Sets 1-3: 3 reps @60%
Sets 4-6: 2 reps @70%
Sets 7-9: 1 rep @80%
Sets 10-12: 1 rep @90%
Clean (3, 3, 3, 2, 2, 2, 1, 1, 1, 1, 1, 1)
Clean
Metcon
Metcon (14 Rounds for reps)
14 min ALT EMOM
20/15 Cals on Rower
20 DU + 5 Thrusters (Rx+155/105)(95/65)
*If no DU, still only do 20 SU/high bound singles
*Scale cals on rower accordingly so you have at least 10- 15 seconds to rotate
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 18, 2017
Male Clients
1
Robert
Herford
6:00 PM CrossFit
3 x 1 @ 275 lbs
185,215,245
2
Gary
Blount
5:00 PM CrossFit
3 x 1 @ 245 lbs
3
Isaiah
Fitzgerald
9:00 AM CrossFit
3 x 1 @ 235 lbs
3
Travis
Stutts
6:00 PM CrossFit
3 x 1 @ 235 lbs
4
Justin
Flatt
6:00 PM CrossFit
3 x 1 @ 225 lbs
5
Carlos
Jara
11:00 AM CrossFit
3 x 1 @ 205 lbs
5
Kason
Davis
11:00 AM CrossFit
3 x 1 @ 205 lbs
6
Todd
McDaniel
6:00 AM CrossFit
3 x 1 @ 195 lbs
7
christopher
carroll
11:00 AM CrossFit
3 x 1 @ 165 lbs
8
Gary
Sunstrom
5:00 PM CrossFit
3 x 1 @ 155 lbs
8
Jarrod
Steck
11:00 AM CrossFit
3 x 1 @ 155 lbs
95, 115, 135
8
Steve
Schuler
5:00 PM CrossFit
3 x 1 @ 155 lbs
9
Mike
Morelli
6:00 AM CrossFit
3 x 1 @ 125 lbs
10
Charles
Warnick
6:00 PM CrossFit
1 x 1 @ 205 lbs
Female Clients
1
Jackie
Cansler
9:00 AM CrossFit
3 x 1 @ 150 lbs
2
Michelle
Shuck
11:00 AM CrossFit
3 x 1 @ 130 lbs
3
Shannon
Davis
11:00 AM CrossFit
3 x 1 @ 125 lbs
4
Cassie
Steck
11:00 AM CrossFit
3 x 1 @ 115 lbs
5
Carolina
Martinez
7:00 PM CrossFit
3 x 1 @ 110 lbs
6
Rachel
Klahr
6:00 PM CrossFit
3 x 1 @ 105 lbs
7
Cara
Stutts
6:00 PM CrossFit
3 x 1 @ 95 lbs
wheres my MFin GOLD STAR
7
Lisa
Hovis
6:00 PM CrossFit
3 x 1 @ 95 lbs
8
Jenny
Rosas
11:00 AM CrossFit
3 x 1 @ 90 lbs
8
Page
Hannon
6:00 AM CrossFit
3 x 1 @ 90 lbs
9
Seirra
Dawson
5:00 PM CrossFit
3 x 1 @ 85 lbs
10
Ivette
Morales
9:00 AM CrossFit
3 x 1 @ 80 lbs
11
Kelsey
Hight
5:00 PM CrossFit
3 x 1 @ 75 lbs
11
Meredith
Noll
5:00 PM CrossFit
3 x 1 @ 75 lbs
12
Jasmine
Nivens
11:00 AM CrossFit
3 x 1 @ 50 lbs
13
Omayra
Rosa
9:00 AM CrossFit
3 x 1 @ 35 lbs
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