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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Templum
Program
Compete CAP
CrossFit
Hyrox/CrossFit Endurance
Special Events
Date
Workout
Friday - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:00 am CrossFit
CrossFit: 8:00 AM Open Gym
CrossFit: 9:00 AM Open Gym
CrossFit: 10:00 AM Open Gym
CrossFit: 11:00 AM Open Gym
12:00 PM CrossFit
5:00 pm CrossFit
6:00 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (19/16)
Workout
Friday
Warm-up
2 ROUNDS
100m Run
10 Lunges
10 Scap Ring Rows
8 Single Ring Ring Rows
Into…
2 ROUNDS
100m Run
8 Russian KB Swings
8 KB Goblet Squats
8 Scap Pull-Ups
8 Kip Swings
Strength
Back Squat (1x5 @ 60%)
Back Squat
1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 8 of 9
(Score is Weight)
Warm-Up
Metcon (Time)
7 ROUNDS FOR TIME
10 KB Goblet Squats (70/53)|(53/35)
5 Bar Muscle-Ups
(Score is Time)
KG KB: (32/24)|(24/16)
BMU Option 1: 5 Jumping BMU
BMU Option 2: 10 Pull-Ups or C2B Pull-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 20, 2021
Male Clients
1
David
Guerra
5:00 am CrossFit
1 x 5 @ 225 lbs
155, 185, 225
1
Eric
Leininger
5:00 am CrossFit
1 x 5 @ 225 lbs
1
Kourtland
Hite
5:00 pm CrossFit
1 x 5 @ 225 lbs
1
Matt
Haile
5:00 pm CrossFit
1 x 5 @ 225 lbs
1
Nir
Nehory
12:00 PM CrossFit
1 x 5 @ 225 lbs
2
Chase
Key
5:00 am CrossFit
1 x 5 @ 185 lbs
135/ 155/ 185
2
John
Curl
6:00 am CrossFit
1 x 5 @ 185 lbs
2
Kyle
Jones
6:00 am CrossFit
1 x 5 @ 185 lbs
2
Lotan
Stern
5:00 am CrossFit
1 x 5 @ 185 lbs
2
Mark
Brooks
5:00 am CrossFit
1 x 5 @ 185 lbs
3
Tom
Powers
5:00 pm CrossFit
1 x 5 @ 155 lbs
105, 125, 155
4
Hitesh
Patel
5:00 am CrossFit
1 x 5 @ 135 lbs
4
Ido
Nagar
6:00 pm CrossFit
1 x 5 @ 135 lbs
4
Marc
Jones
5:00 am CrossFit
1 x 5 @ 135 lbs
4
Nick
Cortes
12:00 PM CrossFit
1 x 5 @ 135 lbs
135 for 3 sets
5
Garred
Austin
6:00 am CrossFit
1 x 5 @ 130 lbs
6
Angelo
Caridad
12:00 PM CrossFit
1 x 5 @ 115 lbs
6
John
Ezell
5:00 am CrossFit
1 x 5 @ 115 lbs
95;105;115
7
Ram
Machness
6:00 pm CrossFit
1 x 5 @ 95 lbs
Female Clients
1
Michelle
Purcell
6:00 am CrossFit
1 x 5 @ 135 lbs
2
MARGUERITE
ALBA
7:00 am CrossFit
1 x 5 @ 125 lbs
3
Carliz
Moore
6:00 am CrossFit
1 x 5 @ 95 lbs
4
Cathy
Landry
12:00 PM CrossFit
1 x 5 @ 85 lbs
4
Private
5:00 pm CrossFit
1 x 5 @ 85 lbs
4
Kris
Fanning
7:00 am CrossFit
1 x 5 @ 85 lbs
4
Mace
Davis
6:00 pm CrossFit
1 x 5 @ 85 lbs
5
Neelima
Agrawal
5:00 am CrossFit
1 x 5 @ 80 lbs
5
Sarah
Ezell
5:00 am CrossFit
1 x 5 @ 80 lbs
6
Angey
Williams
12:00 PM CrossFit
1 x 5 @ 75 lbs
55/65/75
6
Brittiana
Moya-MacIntyre
5:00 am CrossFit
1 x 5 @ 75 lbs
7
Mace
Davis
6:00 pm CrossFit
1 x 5 @ 70 lbs
8
Kristie
Brooks
5:00 am CrossFit
1 x 5 @ 65 lbs
8
Shivani
Patel
5:00 am CrossFit
1 x 5 @ 65 lbs
8
Stephanie
Carenza
5:00 am CrossFit
1 x 5 @ 65 lbs
8
Susan
Jost
5:00 am CrossFit
1 x 5 @ 65 lbs
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