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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Remote Coaching/Programming
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
7.13.2022 - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:00 am CrossFit
12:00 PM CrossFit
5:00 pm CrossFit
6:00 pm CrossFit
7:00pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (19/15)
Workout
7.13.2022
Warm-up
AMRAP 4:
20 jumping jacks
10 alternating lunges
5 push press (35/45 lb)
Warm-Up
Push Jerk & Split Jerk Progression: 5 reps ea.
Jump and land (hands at shoulders)
Jump, punch, and land with arms extended overhead
Push jerk with barbell
Jump and land in split position (hands at shoulders)
Jump, punch, and land with arms extended overhead
Split jerk with barbell
Loading up:
3-4 sets:
1 push press + 1 push jerk + 1 split jerk
Strength
Metcon (Weight)
7 sets For load:
1 push press + 1 push jerk + 1 split jerk
*add up each set for your total weight score*
Finisher
Metcon (Time)
10 rounds with a partner for time:
12/15 calorie assault bike
– You go, I go
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 13, 2022
Male Clients
1
Eric
Wrona
12:00 PM CrossFit
1575 lbs
195/205/215/225/235/245/255
2
Josh
Littauer
7:00 am CrossFit
1560 lbs
250,245,235,225,215,205,185
3
Dontae
Smiley
5:00 pm CrossFit
1425 lbs
135, 165, 185, 205, 225, 245, 265
4
Chris
Hahn
6:00 pm CrossFit
1155 lbs
4
Kyle
Jones
6:00 am CrossFit
1155 lbs
135-145-155-165-175-185-195
5
Taylor
Smith
5:00 am CrossFit
1125 lbs
145-145-155-165-165-175-175
6
Stoney
Laurel
7:00pm CrossFit
1035 lbs
6
Zeth
Wilson
5:00 pm CrossFit
1035 lbs
95/95/125/145/185/185/205 205 failed first, got it second try
7
Joseph
Pina
6:00 pm CrossFit
970 lbs
8
Ronen
Nagar
6:00 pm CrossFit
955 lbs
9
Anastacio
Nieves
12:00 PM CrossFit
895 lbs
165-175-185-185-185 - failed @ 195
9
Noel
Janacek
7:00 am CrossFit
895 lbs
105, 125x2, 135x4
10
Doug
McGraw
7:00 am CrossFit
880 lbs
11
Sudheer
Reddy
5:00 pm CrossFit
875 lbs
95,105,115,125,135,145,155
12
Angel
Lecuona
12:00 PM CrossFit
665 lbs
95X7 Still recovering
13
Yanir
Snir
6:00 pm CrossFit
600 lbs
75+80+85+90+95+90+85
14
Juni
Nieves
12:00 PM CrossFit
565 lbs
75-75-75-85-85-85-85
15
Eric
Micek
5:00 am CrossFit
4500 lbs
7 sets of 3+3+3; 45,65,65,75,85,85,95
16
Andrew
Tran
5:00 am CrossFit
115 lbs
Max 135 Scaled back to 115
Female Clients
1
Morgan
Littauer
5:00 pm CrossFit
715 lbs
75, 85, 95, 100, 110, 120, 130
2
Keltovise
Sanders
6:00 pm CrossFit
685 lbs
75,85,95,100,105,110,115
2
Sandra
Ortega
6:00 pm CrossFit
685 lbs
75, 85, 95, 100, 105, 110, 115
3
Kelsea
Johnson
6:00 pm CrossFit
680 lbs
85-90-95-100-100-105-105 (push press kind of…)
4
Private
5:00 pm CrossFit
655 lbs
5
Luz
Perez
6:00 pm CrossFit
580 lbs
6
Sarah
Ezell
6:00 am CrossFit
555 lbs
7
Cathy
Landry
12:00 PM CrossFit
530 lbs
70 75 80 80 75 75 75
8
Paula
Perdue
5:00 pm CrossFit
520 lbs
55 65 70 75 80 85 90
9
Claudia
Travers
12:00 PM CrossFit
470 lbs
55, 60, 65, 70, 70, 75, 75
10
Shivani
Patel
5:00 am CrossFit
430 lbs
11
Susan
Jost
5:00 am CrossFit
405 lbs
12
Ambir
Chadwick
5:00 am CrossFit
371 lbs
48X2 53X3 58x2
13
LaToya
Banks
5:00 am CrossFit
375 lbs
14
Claire
Hung
5:00 am CrossFit
45 lbs
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