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Components
Front Squat
Metcon
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Wednesday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (13/11)
Workout
Wednesday
Strength
A: Front Squat (3 Sets of 1 Rep Across @90%)
Metcon
Athletes may start with B or C. 5 minutes rest between each.
B: Metcon (Time)
Rx =
3 rounds for time
400m run
20 dumbbell lunges (50s/35s)
Rx+ =
dumbbells (70s/50s)
C: Metcon (Time)
Rx =
3 rounds for time
30/25 calorie bike
15 front squats (95/65)
Rx+ = (135/85)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 08, 2021
Male Clients
1
Kegan
Sullivan
CrossFit: 5:00 AM
3 x 1 @ 365 lbs
1
Ricky
Flaig
CrossFit: 5:00 AM
3 x 1 @ 365 lbs
2
Hunter
Brayton
CrossFit: 12:00 PM
3 x 1 @ 290 lbs
PR
3
Andy
Kaestle
CrossFit: 5:00 AM
3 x 1 @ 255 lbs
4
Private
CrossFit: 5:00 AM
3 x 1 @ 250 lbs
5
Adam
Cole
Open Gym
3 x 1 @ 235 lbs
Thanks for the hip mobility help Anthony
6
BJ
Marsh
CrossFit: 5:00 AM
3 x 1 @ 225 lbs
7
Jonathan
Zinman
Open Gym
3 x 1 @ 195 lbs
8
Johndavid
Storn
CrossFit: 12:00 PM
3 x 1 @ 175 lbs
Actually 1x3 but, whatever.
9
Ben
Kulp
CrossFit: 4:30 PM
3 x 1 @ 170 lbs
10
yasser
elhariry
CrossFit: 5:00 AM
3 x 1 @ 155 lbs
11
Bud
Vazquez
CrossFit: 6:00 AM
3 x 1 @ 135 lbs
12
John
Mullen
CrossFit: 5:00 AM
2 x 1 @ 225 lbs
I think we did 225. BJ knows
Female Clients
1
Paris
McAdam
Open Gym
3 x 1 @ 205 lbs
2
Alaina
Savage
Open Gym
3 x 1 @ 200 lbs
3
Anna
McKay
CrossFit: 6:00 AM
3 x 1 @ 185 lbs
4
Irma
Vlasac
CrossFit: 6:00 AM
3 x 1 @ 155 lbs
4
Nicole
Laudano
CrossFit: 5:00 AM
3 x 1 @ 155 lbs
5
Private
CrossFit: 12:00 PM
3 x 1 @ 135 lbs
6
Victoria
Tuzet
CrossFit: 5:30 PM
3 x 1 @ 100 lbs
7
Betsy
Perron
CrossFit: 5:30 PM
3 x 1 @ 65 lbs
30+bar
8
KRYSTAL
SEWELL
CrossFit: 6:00 AM
2 x 1 @ 143 lbs
153- not today
8
Melanie
Sinclair
CrossFit: 4:30 PM
1 x 1 @ 113 lbs
8
Taryn
Hubert
CrossFit: 12:00 PM
1 x 1 @ 165 lbs
I climbed
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