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Components
Back Squat
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):
32 (14/18)
Workout
Tuesday
Warm-up
10 mins
Weightlifting
25 mins
Back Squat
E3MOM
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 - ME @ 90%
*Only one breath allowed at top of rep on ME set.
Back Squat (6, 4, 2, 2, 1, ME)
Back Squat
Metcon
Metcon (3 Rounds for reps)
3 sets of 4 min AMRAP:
30/20 Cal Row
10 C2B (Rx+ Bar MU
Max Reps of Ground-to-Overhead in remaining time
Rest 4 mins then repeat for a total of 3 sets
G2OH Weights:
*Set 1: (Rx+135/95)(95/65)
*Set 2: (Rx+165/115)(115/85)
*Set 3: (Rx+205/135)(135/105)
*Score is reps of G2OH each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 16, 2017
Male Clients
1
Jake
Jerles
7:00 PM CrossFit
1 x 5 @ 365 lbs
2
Carlos
Jara
6:00 AM CrossFit
1 x 6 @ 245 lbs
3
Antonio
Avila
6:00 AM CrossFit
1 x 10 @ 145 lbs
4
Kason
Davis
6:00 PM CrossFit
1 x 4 @ 305 lbs
5
Jason
Cansler
6:00 PM CrossFit
1 x 5 @ 235 lbs
6
Brad
Brodzinski
6:00 AM CrossFit
1 x 6 @ 180 lbs
7
Cameron
Follas
5:00 PM CrossFit
1 x 5 @ 205 lbs
8
Brandon
Shuck
6:00 AM CrossFit
1 x 2 @ 470 lbs
340, 390, 440, 470, 495
9
Todd
McDaniel
6:00 AM CrossFit
1 x 4 @ 225 lbs
10
Isaiah
Fitzgerald
6:00 AM CrossFit
1 x 3 @ 295 lbs
11
David
Seaman
7:00 PM CrossFit
1 x 3 @ 205 lbs
12
Jonathan
Visconti
7:00 PM CrossFit
1 x 4 @ 145 lbs
13
Mike
Morelli
6:00 AM CrossFit
1 x 3 @ 135 lbs
14
Augusto
Benitez
5:00 PM CrossFit
1 x 1 @ 180 lbs
Female Clients
1
Brittany
Dirmann
6:00 AM CrossFit
1 x 5 @ 167 lbs
2
Ivette
Morales
9:00 AM CrossFit
1 x 7 @ 118 lbs
3
Rachel
Klahr
6:00 PM CrossFit
1 x 4 @ 185 lbs
4
Amy
Bullock
5:00 PM CrossFit
1 x 4 @ 155 lbs
blah
5
Jackie
Cansler
6:00 PM CrossFit
1 x 3 @ 205 lbs
6
Melinda
Frycek
11:00 AM CrossFit
1 x 3 @ 195 lbs
7
Nikki
Kirsch
9:00 AM CrossFit
1 x 5 @ 110 lbs
8
Michelle
Shuck
11:00 AM CrossFit
1 x 3 @ 175 lbs
9
Meredith
Noll
5:00 PM CrossFit
1 x 5 @ 95 lbs
10
Jasmine
Nivens
5:00 PM CrossFit
1 x 4 @ 110 lbs
11
Carolina
Martinez
7:00 PM CrossFit
1 x 3 @ 145 lbs
12
Jenny
Rosas
6:00 AM CrossFit
1 x 3 @ 135 lbs
13
Emily
Varner
7:00 PM CrossFit
1 x 3 @ 125 lbs
14
Cara
Stutts
6:00 PM CrossFit
1 x 3 @ 110 lbs
15
Page
Hannon
6:00 PM CrossFit
1 x 2 @ 140 lbs
16
Emperatriz
Martinez
7:00 PM CrossFit
1 x 2 @ 130 lbs
17
Lorin
Scates
5:00 PM CrossFit
1 x 2 @ 125 lbs
18
Lauren
Consiglio
9:00 AM CrossFit
1 x 2 @ 115 lbs
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