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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Monday - 07/12/21 - CrossFit Armed
Class
(All)
6:00 AM CrossFit
7:00 AM CrossFit
8:00 AM CrossFit
9:00 AM CrossFit
ZOOM ONLY CROSSFIT
5:15 PM CrossFit
6:15 PM CrossFit
7:15 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (12/12)
Workout
Monday - 07/12/21
3 x NFT
Side Shuffle (down and back)
10 Toy Soldiers (total)
8 Banded Lateral Steps (total)
5 Tall Muscle Snatch (empty bar)
5 SLOW Tempo Overhead Squats
A: Front Squat (1x6@70%, 1x6@75%, 3x6@80%* )
Front Squat
*Percentages are based off 3RM set on 6/28.
B: Metcon (AMRAP - Reps)
4 x 4:00 AMRAP*
3 Power Snatch (135/95)|(115/75)|(95/65)
2 Overhead Squats
10/7 Cal Row
-1:00 Rest between each round-
*Remember where you left off. Carry an on-running count from set to set. Like "The Chief"
Loading is listed as: RX/MAST/SCALE
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 12, 2021
Male Clients
1
Luis
Padilla
8:00 AM CrossFit
5 x 6 @ 215 lbs
2
luis
ferrer
6:15 PM CrossFit
5 x 6 @ 195 lbs
3
Konstantin
Hryshankou
7:15 PM CrossFit
5 x 6 @ 175 lbs
3
RONNY
COHEN
6:00 AM CrossFit
5 x 6 @ 175 lbs
155,165,175
4
Marco
Galea
8:00 AM CrossFit
5 x 6 @ 165 lbs
5
alan
simon
7:00 AM CrossFit
5 x 6 @ 155 lbs
5
Andre
Pierre
6:00 AM CrossFit
5 x 6 @ 155 lbs
6
Shmuel
Hazan
9:00 AM CrossFit
5 x 6 @ 135 lbs
7
Manny
Torres
9:00 AM CrossFit
5 x 6 @ 115 lbs
8
Victor
Concepcion
8:00 AM CrossFit
5 x 6 @ 85 lbs
9
MARK
S1
8:00 AM CrossFit
4 x 6 @ 235 lbs
1-220 2-225 2-235
9
Robert
Chafin
8:00 AM CrossFit
2 x 6 @ 155 lbs
No feel good
Female Clients
1
Chandra
Pena
9:00 AM CrossFit
5 x 6 @ 140 lbs
140 was 80%
2
Hindy
Hazan
9:00 AM CrossFit
5 x 6 @ 135 lbs
2
sasha
dyroff
6:15 PM CrossFit
5 x 6 @ 135 lbs
115 125 135
2
Whitney
Watkins
7:00 AM CrossFit
5 x 6 @ 135 lbs
70% @ 115 75% @125 80% @ 135
3
Michelle
HALL
6:00 AM CrossFit
5 x 6 @ 130 lbs
110, 120 , 130.
4
Coinncy
Pascal
9:00 AM CrossFit
5 x 6 @ 125 lbs
5
Sofia
Arias
7:00 AM CrossFit
5 x 6 @ 105 lbs
@70= 85 @75= 95 @80= 105 Rough estimates
6
Shantal
Mendoza
6:15 PM CrossFit
5 x 6 @ 100 lbs
90/95/100
7
Lissette
Vazquez
6:00 AM CrossFit
5 x 6 @ 98 lbs
8
Diana
Sanchez
6:15 PM CrossFit
5 x 6 @ 95 lbs
8
Estelamari
RODRIGUEZ
7:15 PM CrossFit
5 x 6 @ 95 lbs
9
Chavee
Lew
6:15 PM CrossFit
5 x 6 @ 75 lbs
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