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Components
Metcon
Settings
Location
(All)
Hunters Creek CrossFit
Program
COMP WODs
Crossfit Open
Hybrid AF 24/7 - OPEN GYM
Nutrition Coaching
Date
Workout
Friday - Hunters Creek CrossFit
Class
(All)
6:00 AM CrossFit
7:00 AM CrossFit
OPEN GYM: 8:00 AM
9:00 AM CrossFit
OPEN GYM: 3:30 - 5:00pm
5:00 PM CrossFit
6:00 PM CrossFit
OPEN GYM 7:30PM - 8:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (9/6)
Workout
Friday
Warm-up
500m Row (2 min max)
into...
2 SETS...
50 Plate Hops
40 Mountain Climbers
30 Jumping Jacks (Clap overhead & behind the back)
20 Plate Ground to Overheads
10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)
Extended Warm-up
3 SETS*
4 Strict Press (10X2)
+
4 Push Press (10X2)
*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.
SET 1 - Empty Barbell
SET 2 - Building Weight
SET 3 - Workout Weight
Workout
Metcon (Time)
FOR TIME
1000m Row
800m Run
50 KB Swing (53/35)|(35/26)
40 Push Press (115/75)|(95/65)
500m Row
400m Run
25 KB Swing
20 Push Press
-25:00 Hard Cap-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 12, 2019
Male Clients
1
Coach Joao
De Souza
OPEN GYM: 3:30 - 5:00pm
19:37
WTFFFEFFFFFFF
2
Jason
Nelson
6:00 PM CrossFit
24:33
3
Chris
Belanger
9:00 AM CrossFit
26:55
4
Dequane
Stobbs
OPEN GYM: 3:30 - 5:00pm
23:22
BOY IS STRONGGGGG
5
Justin
Dos Santos
6:00 PM CrossFit
24:44
6
Emmanuel
Velez
5:00 PM CrossFit
25:00
☑️Last run-CAP
6
Francisco
Garcia
5:00 PM CrossFit
25:00
Finish at the 500m Row....
7
shaun
parris
6:00 PM CrossFit
27:15
shoulder / 65lns push press / 26 ktbl
8
Kyle
Deer
5:00 PM CrossFit
28:25
26lb KB / 65lb B.B
Female Clients
1
Coach Camila
Lima
7:00 AM CrossFit
22:23
2
Kanako
Sakamoto
6:00 PM CrossFit
21:01
3
Tamara
Rodriguez
6:00 AM CrossFit
25:00
🥵💀💀💀💀
4
Perla
Lozano
5:00 PM CrossFit
25:38
Finished at 400m
5
Irihuska
Morales
6:00 AM CrossFit
25:55
6
Private
9:00 AM CrossFit
16:00
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