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Components
3-Position Cleans
Clean
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
04/19/2021 - Palo Duro CrossFit
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:30 PM
Open Gym
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (15/12)
Workout
04/19/2021
Weightlifting
3-Position Cleans (1 Set EOMOM for 10 Minutes )
Hip / Knee/ Floor
Start light; increase weight to finish as heavy as possible.
https://www.youtube.com/watch?v=qq0n-jZaZa8
2 sets @ 75% 1 RM clean
3 sets @ 80% 1 RM clean
Clean (Here so you can check your percentages)
Clean
Workout of the Day
Metcon (6 Rounds for reps)
AMRAP in 2:00 (for 6 Sets)
25 Sit-ups (15 GHDs)
Max Unbroken Set of Ring Push-ups (Rx+=Ring Muscle Ups)
Rest 1:00 between sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 19, 2021
Male Clients
1
Kyle
McGavock
CrossFit: 4:30 PM
3 x 1 @ 205 lbs
1
RW
Rice
CrossFit: 4:30 PM
3 x 1 @ 205 lbs
1
Thomas
Morales
CrossFit: 4:30 PM
3 x 1 @ 205 lbs
2
Anirban
Pal
CrossFit: 6:00 PM
3 x 1 @ 135 lbs
3
Aaron
Forehand
CrossFit: 8:30 AM
3 x 1 @ 125 lbs
3
Luis
Bazaldua
CrossFit: 6:00 PM
3 x 1 @ 125 lbs
4
Bill
Johnson
CrossFit: 6:00 PM
3 x 1 @ 115 lbs
4
Raine Corado
l
CrossFit: 4:30 PM
3 x 1 @ 115 lbs
5
Mason
lawles
CrossFit: 4:30 PM
3 x 1 @ 75 lbs
6
kyle
lawles
CrossFit: 5:30 AM
2 x 1 @ 155 lbs
6
Cameron
Reeves
CrossFit: 5:30 AM
1 x 1 @ 205 lbs
6
Eric
Ritchey
CrossFit: 6:00 PM
1 x 1 @ 185 lbs
6
Guadalupe
Avalos
CrossFit: 8:30 AM
1 x 1 @ 175 lbs
6
Kevin
Korinek
CrossFit: 5:30 AM
1 x 1 @ 165 lbs
6
Seth
McClellan
CrossFit: 5:30 AM
1 x 1 @ 165 lbs
Female Clients
1
Tracy
May
CrossFit: 8:30 AM
3 x 1 @ 145 lbs
2
Makayla
Simmons
CrossFit: 8:30 AM
3 x 1 @ 125 lbs
3
Dana
Forehand
CrossFit: 8:30 AM
3 x 1 @ 105 lbs
4
Aubrey
Mayfield
CrossFit: 4:30 PM
3 x 1 @ 95 lbs
5
Erin
Haarmann
CrossFit: 4:30 PM
3 x 1 @ 85 lbs
6
Melissa
McClellan
CrossFit: 5:30 AM
3 x 1 @ 75 lbs
7
rebekah
collins
CrossFit: 4:30 PM
2 x 1 @ 105 lbs
7
NATALIE
LAWLES
CrossFit: 4:30 PM
1 x 3 @ 90 lbs
7
amanda
bowers
CrossFit: 6:00 PM
1 x 1 @ 85 lbs
7
Jessica
Juday
CrossFit: 5:30 AM
1 x 1 @ 95 lbs
7
Kambrey
Blakey
CrossFit: 5:30 AM
1 x 1 @ 95 lbs
7
Lindsey
McNeill
CrossFit: 5:30 AM
1 x 1 @ 75 lbs
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