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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Friday - 08/12/22 - CrossFit Armed
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 8:00 AM
CrossFit: 9:00 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (6/3)
Workout
Friday - 08/12/22
Strength
Strength Balance Giant Set
Metcon (Weight)
3-4 Sets
10 Alt. Goblet or Dual Front Rack Step-Down Lunges* (HEAVY)
-rest as needed-
6-8 Strict Pull-ups
-rest as needed-
6-8 DB BENCH Press** @21X1 (HEAVY)
-rest as needed between sets-
*Option to use a Single KB or DB in a Goblet or a Pair of DB's or KB's in a Front Rack if you're going heavy today.
**Aiming to build off your weight from the last couple weeks of Alternating reps.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES
50 Double Unders
40 Alt. Crossbody Mountain Climbers
30/20 Cal Bike | 40/30 Cal Ski
25 Sit-Ups
20 Russian KB Swing (70/53)|(53/35)|(35/26)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 12, 2022
Male Clients
1
Mendy
Goldberg
CrossFit: 9:00 AM
70 lbs
2
Pablo
Ospina
CrossFit: 6:00 AM
55 lbs
3
Abraham
Zuniga
CrossFit: 8:00 AM
50 lbs
35lb lunge, 6 pull up, 50lb db bench
3
Manny
Torres
CrossFit: 9:00 AM
50 lbs
4
Moishy
Lew
CrossFit: 7:00 AM
35 lbs
2 x 35
4
Shmuel
Hazan
CrossFit: 9:00 AM
35 lbs
35 bench 25 steps
Female Clients
1
karen
castillo
CrossFit: 9:00 AM
35 lbs
35#-45# dbbp; 35#x2 rl; purple band pups
1
Michelle
HALL
CrossFit: 6:00 AM
35 lbs
2 - 35 lbs Db
2
Chavee
Lew
CrossFit: 9:00 AM
30 lbs
25 at first
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