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Components
Front Squat
Diane
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Friday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (11/18)
Workout
Friday
Warm-up
5/5 cossack squats
5 BB Deadlifts
5/5 elbow punches
5 front squats w/ 3 sec pause in bottom
5 push up downdog
:15 side plank each side
Strength
Front Squat (4 x 3 )
Front Squat
3 @ 70%
3 @ 75%
3 @ 73%
3 @ 78%
15 min
Take 6-8 min to build up to deadlift afterwards
Metcon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
10 min cap
Scaled
Less weight
Seated DB Press
Box HSPU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 03, 2022
Male Clients
1
Stefan
Chamlis
5:30 PM CrossFit
1 x 3 @ 225 lbs
2
Hunter
Kiker
5:00 AM CrossFit
1 x 3 @ 215 lbs
3
Jason
Rabinowitz
5:00 AM CrossFit
1 x 3 @ 195 lbs
4
Eli
Brewton
8:30 AM CrossFit
1 x 3 @ 180 lbs
5
Steven
Lopez
5:30 PM CrossFit
4 x 3 @ 175 lbs
1- 155, 2-175, 3-165, 4-185
6
scott
Tyler
8:30 AM CrossFit
4 x 3 @ 165 lbs
6
Jason
Galletta
6:00 AM CrossFit
1 x 3 @ 165 lbs
worked up to 165
7
Keith
Desa
5:00 AM CrossFit
1 x 3 @ 155 lbs
135, 145, 140, 150, 145, 155
8
Brandon
Roberts
4:30 PM CrossFit
5 x 3 @ 145 lbs
8
BJ
Trahan
5:00 AM CrossFit
1 x 3 @ 145 lbs
9
Gene
Waldenmaier
6:00 AM CrossFit
1 x 3 @ 135 lbs
Female Clients
1
Sam
Quale
6:00 AM CrossFit
1 x 3 @ 145 lbs
2
Tiara
(Tee) Kuts ...
8:30 AM CrossFit
4 x 3 @ 140 lbs
2
Jordyn
Bennett
8:30 AM CrossFit
1 x 3 @ 140 lbs
2
Shayna
Rogers
4:30 PM CrossFit
1 x 3 @ 140 lbs
3
Melissa
Pusey
8:30 AM CrossFit
4 x 3 @ 135 lbs
4
Jessica
Kelly
5:00 AM CrossFit
1 x 3 @ 130 lbs
115, 125, 120, 130
4
Katie
Cuson
5:00 AM CrossFit
1 x 3 @ 130 lbs
4
Samantha
Trahan
5:00 AM CrossFit
1 x 3 @ 130 lbs
5
Sidney
Rose
8:30 AM CrossFit
4 x 3 @ 115 lbs
6
Crystal
Berry🫐
6:00 AM CrossFit
1 x 3 @ 110 lbs
7
Lanieeee
Bell
8:30 AM CrossFit
1 x 3 @ 105 lbs
8
Ying
Huang
8:30 AM CrossFit
4 x 3 @ 85 lbs
8
Amber
Fisher
8:30 AM CrossFit
1 x 3 @ 85 lbs
8
Hannah
Trahan
5:00 AM CrossFit
1 x 3 @ 85 lbs
8
Paige
Darrow
4:30 PM CrossFit
1 x 3 @ 85 lbs
8
Sarah
Gadilhe
8:30 AM CrossFit
1 x 3 @ 85 lbs
9
Jennifer
Trahan
5:00 AM CrossFit
1 x 3 @ 70 lbs
10
Dayamie
Othello
5:30 PM CrossFit
1 x 3 @ 65 lbs
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