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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Thursday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM 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):
7 (5/2)
Workout
Thursday
Warm-up
3 Sets (10:00 CAP) *light DB's
25 SU
10 DB BOR
10 Samson
:30 SA DB Overhead Hold (switch arms halfway)
:30 plank
*Switch to DU round 3
Review movements
Workout
Metcon (Time)
5 rounds for quality
150 foot sandbag carry(athletes choice)
10 DB Philly Lunge (35/20)(25/15) *5 each side
10 Renegade Rows (35/20)(25/15) *5 each side
35 DU
(Score is Rounds + Reps)
22 min cap
RX+
50/35
Scaled
70 SU
Less weight
Cool Down
ROMWOD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 19, 2021
Male Clients
1
Ian
Hopper
5:30 PM CrossFit
14:42
50 db, 200 sb
2
Jason
Rabinowitz
5:00 AM CrossFit
18:20
100#, +1 extra round
3
Alexander
Rios
6:30 PM CrossFit
14:40
100 sand bag 20 lb db
4
Bruce
Vredenburg
5:30 PM CrossFit
20:41
5
Waylon
Mock
6:30 PM CrossFit
21:14
75# 30# dubs 🤢
Female Clients
1
Anita
Dean
4:30 PM CrossFit
18:12
2
Sarah
Gadilhe
8:30 AM CrossFit
15:32
15#DB, Singles
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