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Components
3 Squat Cleans + 1 Sp ...
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
07/14/2017 - Palo Duro CrossFit
Class
(All)
5:30AM CrossFit
8:30AM CrossFit
4:30PM CrossFit
5:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (7/14)
Workout
07/14/2017
Weightlifting
3 Squat Cleans + 1 Split Jerk (12 Minutes to establish Max weight in complex)
Increase Weight each set and build to as heavy as possible.
Workout of the Day
Metcon (Time)
5 rounds for Time:
20 Kettlebell Swings (53/35)
10 Ring Dips
40 Sit-ups
18 Minute Cut-off
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 14, 2017
Male Clients
1
Alec
Martinez
4:30PM CrossFit
1 x 1 @ 245 lbs
2
David
De Leon Jr.
8:30AM CrossFit
1 x 3 @ 230 lbs
185,205,230
3
BoBo
Morrow
4:30PM CrossFit
1 x 1 @ 225 lbs
4
Dustin
Pierce
5:45PM CrossFit
1 x 1 @ 205 lbs
5
wesley
pope
8:30AM CrossFit
1 x 1 @ 190 lbs
6
Thomas
Morales
5:30AM CrossFit
1 x 1 @ 185 lbs
7
Jacob
Young
4:30PM CrossFit
1 x 1 @ 155 lbs
Female Clients
1
Emily
Nix
5:45PM CrossFit
1 x 1 @ 140 lbs
2
Brenna
Braddock
8:30AM CrossFit
1 x 1 @ 125 lbs
2
Tracy
May
8:30AM CrossFit
1 x 1 @ 125 lbs
3
mckinsey
hall
5:45PM CrossFit
1 x 1 @ 120 lbs
4
Dana
Forehand
8:30AM CrossFit
1 x 1 @ 115 lbs
4
Jordan
Heller
8:30AM CrossFit
1 x 1 @ 115 lbs
4
Jacqui
Morrow
5:45PM CrossFit
1 x 1 @ 115 lbs
2 squat cleans @ 120
5
Amanda
Ellis
5:30AM CrossFit
1 x 1 @ 105 lbs
6
jesseca
jackson
8:30AM CrossFit
1 x 1 @ 95 lbs
6
rebekah
collins
5:45PM CrossFit
1 x 1 @ 95 lbs
7
Paighton
Kelly
5:30AM CrossFit
1 x 1 @ 85 lbs
8
Jenn
Reeves
5:45PM CrossFit
1 x 1 @ 75 lbs
:)
9
linda
heard
8:30AM CrossFit
1 x 1 @ 45 lbs
10
Tessa
Weston
5:45PM CrossFit
1 x 1 @ 35 lbs
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