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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Monday - 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
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
31 (12/19)
Workout
Monday
"I dont have time" is the grown up equivalent of "the dog ate my homework". Make time!
Warm-up
12 mins
Weightlifting
15 mins
Back Squat
E2MOM for 3 sets x 8 reps
*70% of 1RM
*Take several minutes to warm up to 70%
Back Squat (3x8 @ 70%)
Back Squat
Metcon
Metcon (3 Rounds for time)
E6MOM for 3 sets
40/30 Cal Row
10 C2B + 10 HR Push-ups (Rx+ Ring MU)
10 Push Press (Rx+155/105)(115/85)
10 OH Lunges (Rx+155/105)(115/85)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 19, 2017
Male Clients
1
Jake
Jerles
7:00 PM CrossFit
3 x 8 @ 300 lbs
1
Robert
Herford
6:00 PM CrossFit
3 x 8 @ 300 lbs
2
Carlos
Jara
5:00 PM CrossFit
3 x 8 @ 225 lbs
3
Sam
Bowman
5:00 PM CrossFit
3 x 8 @ 205 lbs
4
Todd
McDaniel
6:00 AM CrossFit
3 x 8 @ 180 lbs
5
Mark
Darvill
5:00 AM CrossFit
3 x 8 @ 175 lbs
6
Gary
Sunstrom
9:00 AM CrossFit
3 x 8 @ 165 lbs
6
Jeb
Ware
11:00 AM CrossFit
3 x 8 @ 165 lbs
7
David
Seaman
7:00 PM CrossFit
3 x 8 @ 155 lbs
7
Jose
Aguayo
6:00 AM CrossFit
3 x 8 @ 155 lbs
8
Steve
Schuler
5:00 PM CrossFit
3 x 8 @ 145 lbs
9
Mike
Morelli
5:00 AM CrossFit
3 x 8 @ 120 lbs
Female Clients
1
Melinda
Frycek
7:00 PM CrossFit
3 x 8 @ 155 lbs
2
Seirra
Dawson
5:00 PM CrossFit
3 x 8 @ 145 lbs
3
Esther
Aguayo
6:00 AM CrossFit
3 x 8 @ 125 lbs
3
Lori
Turney
9:00 AM CrossFit
3 x 8 @ 125 lbs
3
Shannon
Davis
11:00 AM CrossFit
3 x 8 @ 125 lbs
4
Ivette
Morales
9:00 AM CrossFit
3 x 8 @ 120 lbs
5
Courtney
Schuler
9:00 AM CrossFit
3 x 8 @ 115 lbs
5
Page
Hannon
6:00 AM CrossFit
3 x 8 @ 115 lbs
5
Rachel
Klahr
6:00 PM CrossFit
3 x 8 @ 115 lbs
6
Emily
Varner
7:00 PM CrossFit
3 x 8 @ 105 lbs
6
Jenny
Rosas
5:00 PM CrossFit
3 x 8 @ 105 lbs
6
Marieta
Stewart
5:00 PM CrossFit
3 x 8 @ 105 lbs
7
Cara
Stutts
6:00 PM CrossFit
3 x 8 @ 100 lbs
8
Georgia
Rivers
6:00 AM CrossFit
3 x 8 @ 95 lbs
8
Laura
Sandy
5:00 PM CrossFit
3 x 8 @ 95 lbs
8
Lisa
Hovis
6:00 PM CrossFit
3 x 8 @ 95 lbs
8
Nikki
Kirsch
11:00 AM CrossFit
3 x 8 @ 95 lbs
9
Jennifer
Rosa
5:00 PM CrossFit
3 x 8 @ 70 lbs
10
Joy
Edwards
11:00 AM CrossFit
3 x 8 @ 55 lbs
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