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Components
Front Squat
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
9/11/2017 - Palo Duro CrossFit
Class
(All)
5:30AM CrossFit
8:30AM CrossFit
4:30PM CrossFit
5:45PM CrossFit
6:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (16/18)
Workout
9/11/2017
Weightlifting
Front Squat
Front Squat
10 Minutes to Establish 1 Rep Max:
Preferred build:
5 reps at 60%
4 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%+
Workout of the Day
Metcon (Time)
For Time:
Buy In: 800m Run or 1000m Row
3 Rounds
15 Thrusters (95/65)
15 Sumo Deadlift High-pulls (95/65)
Cash Out: 800m Run or 1000m Row
Athletes must complete one Run and one Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 11, 2017
Male Clients
1
BoBo
Morrow
5:45PM CrossFit
1 x 1 @ 335 lbs
2
Ben
Stephenson
5:30AM CrossFit
1 x 1 @ 315 lbs
3
Zach
Reeves
5:30AM CrossFit
1 x 1 @ 300 lbs
this is SPARTA!!!!!!!!
4
Dustin
Pierce
5:30AM CrossFit
1 x 1 @ 280 lbs
Time caps are racist
4
QUINTON
MUNGIA
4:30PM CrossFit
1 x 1 @ 280 lbs
5
Thomas
Morales
5:30AM CrossFit
1 x 1 @ 275 lbs
6
Cameron
Reeves
5:30AM CrossFit
1 x 1 @ 265 lbs
7
Brent
Turner
5:45PM CrossFit
1 x 1 @ 245 lbs
7
Jacob
Young
5:45PM CrossFit
1 x 1 @ 245 lbs
7
Jared
Peddy
5:30AM CrossFit
1 x 1 @ 245 lbs
8
Andrew
Lehmann
8:30AM CrossFit
1 x 1 @ 205 lbs
9
kyle
lawles
5:30AM CrossFit
1 x 1 @ 185 lbs
9
Sean
Smith
5:45PM CrossFit
1 x 1 @ 185 lbs
10
luke
Rosales
6:45PM CrossFit
1 x 1 @ 175 lbs
11
Esteban
Ponce
6:45PM CrossFit
1 x 1 @ 165 lbs
12
Raine Corado
l
6:45PM CrossFit
1 x 1 @ 95 lbs
Female Clients
1
Ashley
Reeves
5:30AM CrossFit
1 x 1 @ 195 lbs
1
Tracy
May
8:30AM CrossFit
1 x 1 @ 195 lbs
2
Emily
Nix
5:30AM CrossFit
1 x 1 @ 185 lbs
3
Brenna
Braddock
5:30AM CrossFit
1 x 1 @ 165 lbs
3
Madison
Garcia
6:45PM CrossFit
1 x 1 @ 165 lbs
3
mckinsey
hall
5:45PM CrossFit
1 x 1 @ 165 lbs
4
Jackie
Lee
5:30AM CrossFit
1 x 1 @ 155 lbs
4
Jacqui
Morrow
5:45PM CrossFit
1 x 1 @ 155 lbs
5
rebekah
collins
4:30PM CrossFit
1 x 1 @ 145 lbs
6
jesseca
jackson
4:30PM CrossFit
1 x 3 @ 135 lbs
6
Emily
Hunt
5:30AM CrossFit
1 x 1 @ 135 lbs
6
Meg
Brown
5:30AM CrossFit
1 x 1 @ 135 lbs
7
Kim
STROH
8:30AM CrossFit
1 x 1 @ 130 lbs
8
Brooke
Silverthorn
4:30PM CrossFit
1 x 1 @ 125 lbs
9
NATALIE
LAWLES
8:30AM CrossFit
1 x 1 @ 120 lbs
10
Helen
Harrell
8:30AM CrossFit
1 x 1 @ 115 lbs
11
Kelly
Brauer
6:45PM CrossFit
1 x 1 @ 75 lbs
12
Erin
Keller
8:30AM CrossFit
1 x 1 @ 60 lbs
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