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Components
Front Squat
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):
33 (16/17)
Workout
Friday
Warm-up
15 mins
Weightlifting
20 mins
Front Squat x 8
E2MOM for 3 sets
@70% of 1RM
Front Squat (3x8 @ 70% 1RM)
Front Squat
Metcon
Metcon (Time)
3 Rounds
20 Cal Row (Rx+ 20 Cal Bike)
15 T2B
10 ALT DB Snatch (Rx+70/45)(50/35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 30, 2017
Male Clients
1
Brandon
Shuck
5:00 PM CrossFit
3 x 8 @ 305 lbs
2
Robert
Herford
6:00 PM CrossFit
3 x 8 @ 256 lbs
2
Travis
Stutts
6:00 PM CrossFit
3 x 8 @ 256 lbs
3
Kason
Davis
5:00 PM CrossFit
3 x 8 @ 195 lbs
4
Jason
Cansler
6:00 PM CrossFit
3 x 8 @ 170 lbs
5
Dan
Carley
6:00 AM CrossFit
3 x 8 @ 155 lbs
6
Frankie
Carapazza
11:00 AM CrossFit
3 x 8 @ 145 lbs
6
Jarrod
Steck
9:00 AM CrossFit
3 x 8 @ 145 lbs
7
Courtney
Leffall
6:00 AM CrossFit
3 x 8 @ 135 lbs
7
Jeb
Ware
9:00 AM CrossFit
3 x 8 @ 135 lbs
7
Jose
Aguayo
11:00 AM CrossFit
3 x 8 @ 135 lbs
8
Gary
Sunstrom
6:00 AM CrossFit
3 x 8 @ 125 lbs
9
Augusto
Benitez
6:00 PM CrossFit
3 x 8 @ 115 lbs
10
Charles
Kennedy
11:00 AM CrossFit
3 x 8 @ 95 lbs
11
Rikki
Bower
6:00 AM CrossFit
3 x 8 @ 55 lbs
35 lbs bar, 10 ea
12
Carlos
Jara
11:00 AM CrossFit
1 x 8 @ 185 lbs
2 @175
Female Clients
1
Jackie
Cansler
9:00 AM CrossFit
3 x 8 @ 135 lbs
65%
2
Ann Marie
Hubbard
5:00 PM CrossFit
3 x 8 @ 120 lbs
3
Michelle
Perno
5:00 PM CrossFit
3 x 8 @ 113 lbs
4
Lori
Turney
9:00 AM CrossFit
3 x 8 @ 105 lbs
5
Cassie
Steck
9:00 AM CrossFit
3 x 8 @ 100 lbs
5
Shannon
Davis
5:00 PM CrossFit
3 x 8 @ 100 lbs
6
Lisa
Hovis
6:00 AM CrossFit
3 x 8 @ 95 lbs
7
Alexa
Jeffrey
6:00 AM CrossFit
3 x 8 @ 85 lbs
7
Alyssa
Carlson
5:00 PM CrossFit
3 x 8 @ 85 lbs
7
Jenny
Rosas
11:00 AM CrossFit
3 x 8 @ 85 lbs
7
Laura
Sandy
6:00 PM CrossFit
3 x 8 @ 85 lbs
7
Macaira
Herford
6:00 PM CrossFit
3 x 8 @ 85 lbs
8
Cara
Stutts
6:00 PM CrossFit
3 x 8 @ 80 lbs
9
Jasmine
Nivens
11:00 AM CrossFit
3 x 8 @ 75 lbs
9
Page
Hannon
6:00 AM CrossFit
3 x 8 @ 75 lbs
10
Private
6:00 AM CrossFit
3 x 8 @ 65 lbs
11
Ivette
Morales
9:00 AM CrossFit
3 x 8 @ 55 lbs
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