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Components
Clean and Jerk
Back Squat
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
4/23/18 - 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
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
60 (32/28)
Workout
4/23/18
It's not what you look at that matters, it's what you see. -Henry David Thoreau
Weightlifting
Clean and Jerk
Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Repeat from last week. Build to heavy single, not max, for the day.
Back Squat
Back Squat
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%
Rest 2 minutes between
Metcon
Metcon (Time)
Partner
2 Rounds For Time:
800 Meter Row
40 Hand Release Push-ups
40 KBs (24/16)
40 Sit-ups
40 Deadlifts (75/55)
40 Air Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 23, 2018
Male Clients
1
Derrick
Ledford
6:30 PM CrossFit
1 x 1 @ 255 lbs
2
Private
5:30 AM CrossFit
1 x 1 @ 235 lbs
3
Patrick
Mizzell
8:30AM CrossFit Class
1 x 1 @ 230 lbs
4
Todd
Mehrmann
6:30 PM CrossFit
1 x 1 @ 225 lbs
5
Hap
Clayton
8:30AM CrossFit Class
1 x 1 @ 215 lbs
6
Bob
Swadley
8:30AM CrossFit Class
1 x 1 @ 205 lbs
6
Eric
Olinger
12:00 PM CrossFit
1 x 1 @ 205 lbs
6
Jonathan
Austin
8:30AM CrossFit Class
1 x 1 @ 205 lbs
7
Darius
Nouri
8:30AM CrossFit Class
1 x 1 @ 195 lbs
7
Donald
Stewart
4:00 PM CrossFit
1 x 1 @ 195 lbs
7
Johnny
Quilla
4:00 PM CrossFit
1 x 1 @ 195 lbs
7
Josh
Roberts
5:30 PM CrossFit
1 x 1 @ 195 lbs
8
Alto
Shambles
4:00 PM CrossFit
1 x 1 @ 185 lbs
8
Chris
Morales
5:30 AM CrossFit
1 x 1 @ 185 lbs
8
Justin
Lincoln
8:30AM CrossFit Class
1 x 1 @ 185 lbs
9
Jason
Blackwell
9:30 AM CrossFit
1 x 1 @ 175 lbs
9
Jason
Denis
5:30 PM CrossFit
1 x 1 @ 175 lbs
9
King
of Verdict ...
12:00 PM CrossFit
1 x 1 @ 175 lbs
180 fail
9
Lanny
Natoli
5:30 PM CrossFit
1 x 1 @ 175 lbs
9
Stephen
Kent
5:30 AM CrossFit
1 x 1 @ 175 lbs
10
Daniel
Leatherman
5:30 AM CrossFit
1 x 1 @ 165 lbs
10
Scotty
In Route
8:30AM CrossFit Class
1 x 1 @ 165 lbs
11
Marcio
Lima
5:30 PM CrossFit
1 x 1 @ 155 lbs
12
Jim
Tuttle
6:30 AM CrossFit
1 x 1 @ 145 lbs
12
Ken
Buckstad
5:30 AM CrossFit
1 x 1 @ 145 lbs
13
Bernard
Tripp
6:30 AM CrossFit
1 x 1 @ 135 lbs
14
Brad
May
6:30 PM CrossFit
1 x 1 @ 125 lbs
worked form today
14
Joey
Quilla
4:00 PM CrossFit
1 x 1 @ 125 lbs
15
malachi
mcquien
5:30 PM CrossFit
1 x 1 @ 95 lbs
15
Patrick
Dollak
8:30AM CrossFit Class
1 x 1 @ 95 lbs
16
Brady
Swadley
4:00 PM CrossFit
1 x 1 @ 60 lbs
17
sam
knight
6:30 PM CrossFit
6 x 1 @ 45 lbs
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
1 x 1 @ 205 lbs
2
Jill
Olinger
12:00 PM CrossFit
1 x 1 @ 145 lbs
had to squat 150
3
Jenn
Warcola
9:30 AM CrossFit
1 x 1 @ 135 lbs
4
Alyson
Knight
6:30 PM CrossFit
1 x 1 @ 125 lbs
4
Miranda
Morales
8:30AM CrossFit Class
1 x 1 @ 125 lbs
5
Jennifer
Eckard
9:30 AM CrossFit
1 x 1 @ 120 lbs
6
Kate
Conrad
6:30 PM CrossFit
1 x 1 @ 115 lbs
6
Kerry
Blackwell
9:30 AM CrossFit
1 x 1 @ 115 lbs
6
Stacey
Nance
6:30 PM CrossFit
1 x 1 @ 115 lbs
7
Cindy
Orr
12:00 PM CrossFit
1 x 1 @ 110 lbs
8
Kelly
Nouri
8:30AM CrossFit Class
1 x 1 @ 105 lbs
8
Lauran
Stump
6:30 PM CrossFit
1 x 1 @ 105 lbs
failed on jerk 110
8
Susan
Sterling
5:30 AM CrossFit
1 x 1 @ 105 lbs
9
Angie
Clayton
9:30 AM CrossFit
1 x 1 @ 100 lbs
9
Maddy
Fero
5:30 AM CrossFit
1 x 1 @ 100 lbs
Spilt jerk
9
Monica
Leatherman
4:00 PM CrossFit
1 x 1 @ 100 lbs
10
Nikki
Stewart
4:00 PM CrossFit
1 x 1 @ 95 lbs
11
Alyson
Denis
5:30 PM CrossFit
1 x 1 @ 90 lbs
11
Amanda
Mendez
6:30 PM CrossFit
1 x 1 @ 90 lbs
11
Emma
Fitzsimmons
5:30 PM CrossFit
1 x 1 @ 90 lbs
11
Nancy
Treadgold
6:30 AM CrossFit
1 x 1 @ 90 lbs
11
Rhonda
Halford
6:30 AM CrossFit
1 x 1 @ 90 lbs
12
Krissy
Jones
12:00 PM CrossFit
1 x 1 @ 80 lbs
13
Lisa
Hummel
9:30 AM CrossFit
1 x 1 @ 70 lbs
13
Melissa
Holden
4:00 PM CrossFit
1 x 1 @ 70 lbs
14
Pam
Floberg
6:30 PM CrossFit
1 x 1 @ 60 lbs
15
Katie
Tuttle
4:00 PM CrossFit
1 x 1 @ 55 lbs
16
geta
logofatu
8:30AM CrossFit Class
1 x 1 @ 35 lbs
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