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Components
Power Clean
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Friday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (16/11)
Workout
Friday
Warm-up
15 mins
Weightlifting
15 mins
12 Sets
1 Power Clean Every 40 seconds
*60% of 1RM
*Focus on speed and technique
Power Clean (12x1 @ 60% 1RM)
Power Clean
Metcon
Metcon (Time)
1000m row
21-15-9
KBS (Rx+2.0/1.25)(1.5/1)
Burpees to a 45# plate
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 03, 2016
Male Clients
1
Brandon
Shuck
6:00 AM CrossFit
12 x 1 @ 205 lbs
2
Robert
Herford
6:00 PM CrossFit
12 x 1 @ 185 lbs
3
Justin
Flatt
5:00 PM CrossFit
12 x 1 @ 180 lbs
4
Adam
Kessell
5:00 PM CrossFit
12 x 1 @ 165 lbs
4
Chad
Harrell
5:00 AM CrossFit
12 x 1 @ 165 lbs
5
Cory
McCleaf
5:00 PM CrossFit
12 x 1 @ 155 lbs
5
Travis
Stutts
6:00 PM CrossFit
12 x 1 @ 155 lbs
go heavier next time
6
Kason
Davis
6:00 PM CrossFit
12 x 1 @ 145 lbs
7
christopher
carroll
6:00 PM CrossFit
12 x 1 @ 125 lbs
7
Jose
Aguayo
6:00 AM CrossFit
12 x 1 @ 125 lbs
8
Chad
Cockerill
5:00 PM CrossFit
12 x 1 @ 115 lbs
8
Dan
Carley
5:00 AM CrossFit
12 x 1 @ 115 lbs
8
Michael
Eannone
6:00 PM CrossFit
12 x 1 @ 115 lbs
9
Justin
Higbee
9:00 AM CrossFit
12 x 1 @ 95 lbs
10
Michael
Fiery
5:00 PM CrossFit
12 x 1 @ 90 lbs
11
Todd
McDaniel
5:00 AM CrossFit
12 x 1 @ 85 lbs
Female Clients
1
Jackie
Cansler
5:00 PM CrossFit
12 x 1 @ 95 lbs
2
Brittany
Dirmann
5:00 PM CrossFit
12 x 1 @ 78 lbs
3
Courtney
Schuler
9:00 AM CrossFit
12 x 1 @ 75 lbs
good coaching sarah!
3
Lana
Moeller
6:00 AM CrossFit
12 x 1 @ 75 lbs
4
Cassie
Steck
11:00 AM CrossFit
12 x 1 @ 70 lbs
5
Corey
Knight
5:00 PM CrossFit
12 x 1 @ 65 lbs
5
Esther
Aguayo
6:00 AM CrossFit
12 x 1 @ 65 lbs
6
Amy
Remer
5:00 PM CrossFit
12 x 1 @ 55 lbs
6
Cara
Stutts
6:00 PM CrossFit
12 x 1 @ 55 lbs
6
Mallory
Fiery
11:00 AM CrossFit
12 x 1 @ 55 lbs
from high hang
7
Omayra
Rosa
9:00 AM CrossFit
12 x 1 @ 40 lbs
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