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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
04/25/20109 - CrossFit Illuminati
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
12:00 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):
11 (7/4)
Workout
04/25/20109
ROM WOD
Metcon (No Measure)
https://app.romwod.com/routine/beauty-in-the-darkness-short
Warm-up
500 m row
3 rounds
10 hang power cleans
10 push press
10 front squats
Strength
Metcon (AMRAP - Rounds)
8 minute EMOM
power clean+hang power clean+hang squat clean+jerk
AHAP (post heaviest successful weight in coments)
Metcon
Metcon (AMRAP - Reps)
4- 3 minute rounds (1 minute at each station)
rope climbs
box jumps (30/24)
bike for calories
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 25, 2019
Male Clients
1
Chi-Ho
Tang
6:30 PM CrossFit
8 Rounds
1@195
1
Feras
Lababdeh
5:30 AM CrossFit
8 Rounds
165,205,235,255
1
Garrick
Moreno
5:30 AM CrossFit
8 Rounds
215#
1
Jose
Jimenez
5:30 AM CrossFit
8 Rounds
155lbs
1
Joseph
Voeten
12:00 PM CrossFit
8 Rounds
135 lbs
1
Raj
Gajula
7:30 PM CrossFit
8 Rounds
115lbs
2
Turtle
Perez
6:30 AM CrossFit
8 Rounds
125, 145
Female Clients
1
Deby
Everhard
6:30 PM CrossFit
8 Rounds
120 lbs
2
Ashley
Hay
12:00 PM CrossFit
8 Rounds
75#
2
Jennifer
McAtee
5:30 AM CrossFit
8 Rounds
60#
3
Zinah
Hussein
7:30 PM CrossFit
0 Rounds
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