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Components
Snatch
Clean and Jerk
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Wednesday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (15/13)
Workout
Wednesday
Warm-up
10 mins
Dynamic Barbell Warm-up
Weightlifting
25 mins
Snatch
6 sets Every 90 sec
3 snatch at 65% of 1RM
Rest 4 minutes
Clean & Jerk
6 sets Every 90 sec
3 C&J at 65% of 1RM
Snatch (6x3)
Snatch
Clean and Jerk (6x3)
Clean and Jerk
Metcon
Metcon (Time)
7 Rounds
7 Hang Squat Cleans (Rx+ 135/95)(115/75)
7 Bar Facing Bupees
7 Pull-ups (Rx+ C2B)
*14 minute cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 20, 2016
Male Clients
1
Brandon
Shuck
5:00 AM CrossFit
6 x 3 @ 185 lbs
TNG
2
Robert
Herford
6:00 PM CrossFit
6 x 3 @ 135 lbs
3
Chad
Harrell
6:00 AM CrossFit
6 x 3 @ 115 lbs
3
Shawn
Mirabal
5:00 PM CrossFit
6 x 3 @ 115 lbs
Power Snatch
3
Travis
Bond
5:00 AM CrossFit
6 x 3 @ 115 lbs
4
Todd
McDaniel
6:00 AM CrossFit
6 x 3 @ 105 lbs
5
christopher
carroll
11:00 AM CrossFit
6 x 3 @ 95 lbs
5
Dan
Carley
5:00 AM CrossFit
6 x 3 @ 95 lbs
5
Gary
Sunstrom
9:00 AM CrossFit
6 x 3 @ 95 lbs
5
Jason
Cansler
6:00 PM CrossFit
6 x 3 @ 95 lbs
5
Travis
Stutts
6:00 PM CrossFit
6 x 3 @ 95 lbs
sp
6
James
Gutin
7:00 PM CrossFit
6 x 3 @ 85 lbs
6
Kason
Davis
6:00 PM CrossFit
6 x 3 @ 85 lbs
7
Aaron
Muck
5:00 PM CrossFit
6 x 3 @ 65 lbs
8
Gary
Blount
5:00 PM CrossFit
2 x 3 @ 165 lbs
squat snatch
Female Clients
1
Amanda
Klosterman
5:00 AM CrossFit
6 x 3 @ 90 lbs
2
Amy
Bullock
6:00 PM CrossFit
6 x 3 @ 70 lbs
2
Jackie
Cansler
6:00 PM CrossFit
6 x 3 @ 70 lbs
3
Anna
Burdette
9:00 AM CrossFit
6 x 3 @ 65 lbs
3
Lana
Moeller
11:00 AM CrossFit
6 x 3 @ 65 lbs
3
Michelle
Shuck
6:00 AM CrossFit
6 x 3 @ 65 lbs
3
Rachel
Klahr
6:00 PM CrossFit
6 x 3 @ 65 lbs
4
Corey
Knight
7:00 PM CrossFit
6 x 3 @ 55 lbs
5
Carolina
Martinez
7:00 PM CrossFit
6 x 3 @ 45 lbs
5
Jasmine
Nivens
9:00 AM CrossFit
6 x 3 @ 45 lbs
5
Lisa
Hovis
5:00 PM CrossFit
6 x 3 @ 45 lbs
5
Wendy
Raider
5:00 PM CrossFit
6 x 3 @ 45 lbs
6
Cara
Stutts
6:00 PM CrossFit
6 x 3 @ 35 lbs
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