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Components
Back Rack Lunge
Love Taps
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
05/29/2019 - Palo Duro CrossFit
Class
(All)
5:30AM CrossFit
8:30AM CrossFit
4:30PM CrossFit
5:45PM CrossFit
6:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (16/16)
Workout
05/29/2019
Weightlifting
Every 03 Minutes on the Minute for 12 Minutes
06 Back Rack Step Back Lunges
06 Love Taps over Standing Dumbbell (L/R=1)
Back Rack Lunge (06 Reps E3MOM for 12 Minutes )
Back Rack Lunge
6 total steps (3/leg) per round. Increase weight to finish as heavy as possible.
Love Taps (06 Reps E3MOM for 12 Minutes )
In a seated position with your legs fully extended and a Kettle-bell positioned at your feet. Tap your heels on the left side of a Kettle-bell then lift them over and tap them on the right side of a Kettle-bell.
Workout of the Day
Metcon (Time)
03-09-15-21-15-09-03 Reps for Time:
Deadlifts (155/100, Rx+=205/135)
200m Run*
Complete a 200m Run between each set only. The workout starts with 03 deadlifts and ends when you finish the last set of deadlifts.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 29, 2019
Male Clients
1
Adam
Delgado
8:30AM CrossFit
1 x 6 @ 245 lbs
2
Nick
Davidson
5:30AM CrossFit
1 x 6 @ 235 lbs
3
Thomas
Morales
5:30AM CrossFit
1 x 6 @ 205 lbs
4
cash
hamby
4:30PM CrossFit
3 x 6 @ 185 lbs
4
Anthony
Chapman
4:30PM CrossFit
1 x 6 @ 185 lbs
4
Chase
Young
4:30PM CrossFit
1 x 6 @ 185 lbs
4
jaime
zamora
4:30PM CrossFit
1 x 6 @ 185 lbs
4
Jorge
Callejas
8:30AM CrossFit
1 x 6 @ 185 lbs
4
Michal
Morelos
4:30PM CrossFit
1 x 6 @ 185 lbs
4
Sean
Smith
4:30PM CrossFit
1 x 6 @ 185 lbs
5
Riley
Alford
6:45PM CrossFit
3 x 6 @ 175 lbs
6
Jacob
Young
4:30PM CrossFit
3 x 6 @ 145 lbs
6
Kevin
Korinek
5:30AM CrossFit
2 x 6 @ 145 lbs
6
Seth
McClellan
5:30AM CrossFit
2 x 6 @ 145 lbs
7
Cameron
Reeves
5:45PM CrossFit
4 x 6 @ 135 lbs
8
Raine Corado
l
5:45PM CrossFit
1 x 6 @ 105 lbs
Female Clients
1
Tracy
May
8:30AM CrossFit
1 x 6 @ 155 lbs
2
Melissa
McClellan
5:30AM CrossFit
1 x 6 @ 135 lbs
3
Riana
Diegelman
8:30AM CrossFit
1 x 6 @ 115 lbs
3
Shelby
Forrest
6:45PM CrossFit
1 x 6 @ 115 lbs
4
Erin
Haarmann
4:30PM CrossFit
1 x 6 @ 105 lbs
4
Kelly
Brauer
6:45PM CrossFit
1 x 6 @ 105 lbs
4
Zarai
Salayandia
4:30PM CrossFit
1 x 6 @ 105 lbs
5
kelsey
ward
5:45PM CrossFit
1 x 6 @ 95 lbs
5
Private
5:30AM CrossFit
1 x 6 @ 95 lbs
5
tatiana
robinson
4:30PM CrossFit
1 x 6 @ 95 lbs
6
Becky
Parrish
5:30AM CrossFit
4 x 6 @ 85 lbs
6
Julie
Vincent
8:30AM CrossFit
1 x 6 @ 85 lbs
7
Jenn
Reeves
5:45PM CrossFit
2 x 6 @ 65 lbs
8
Merri
Padilla
4:30PM CrossFit
4 x 6 @ 45 lbs
9
Janese
Williams
6:45PM CrossFit
4 x 6 @ 35 lbs
9
jesseca
jackson
8:30AM CrossFit
3 x 6 @ 35 lbs
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