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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
7/14/17 - CrossFit Illuminati
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (5/9)
Workout
7/14/17
Warm-up
200 m jog
3 Rounds
10 band pull aparts
10 BB OHS
10 Arm Circles (forward & back)
10 Scap Pulls
Metcon
Metcon (3 Rounds for reps)
Muscle Up Progression Review / Skill Work
3 Max Unbroken Attempts. With 3 minutes rest in between.
Metcon (3 Rounds for reps)
Muscle Up Progression Review / Skill Work
3 Max Unbroken Attempts. With 3 minutes rest in between.
Metcon
Metcon (Time)
6-9-12-9-6
Burpees Over Bar
Front Squat (135/95)
Chest to Bar Pull-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 14, 2017
Male Clients
1
Mario
Garcia
4:30 PM CrossFit
15 Total Reps
2
Stephen
Ford
5:30 AM CrossFit
12 Total Reps
Ring
3
Cason
Peters
12:00 PM CrossFit
8 Total Reps
Ring
3
Chi-Ho
Tang
6:30 PM CrossFit
8 Total Reps
4
Private
4:30 PM CrossFit
18 Total Reps
Female Clients
1
Nicholas
Wiley
5:30 PM CrossFit
3 Total Reps
2
Shauna
Ogunseinde
5:30 AM CrossFit
26 Total Reps
3
Alexa
Da Costa
4:30 PM CrossFit
21 Total Reps
2 yellow bands
4
Rachel
Garcia
4:30 PM CrossFit
9 Total Reps
kipping pu
5
priyanka
Athavale
4:30 PM CrossFit
6 Total Reps
5
Ulrika
Kurten
6:30 PM CrossFit
6 Total Reps
Strict p/u
6
Megan
Suggs
12:00 PM CrossFit
3 Total Reps
7
Сабира
Макажанова
5:30 AM CrossFit
2 Total Reps
"get over the bar" is not a M/U
8
Alyson
White
5:30 AM CrossFit
0 Total Reps
Box to over bar work
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