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Components
Deadlift
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
09/11/2020 - Palo Duro CrossFit
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:30 PM
Open Gym
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (5/6)
Workout
09/11/2020
Weightlifting
Deadlift (5-3-1)
Deadlift
12 Minutes to complete 3 Sets.
Build to a heavy set of 5. A heavy set of 3 & then a heavy set of 1. We are not looking to max out our 1 rep.
Workout of the Day
Metcon (Time)
For Time:
15-12-9-6-3:
Deadlifts (Rx=155/105, Rx+=185/135)
Barbell Facing Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 11, 2020
Male Clients
1
Aaron
Forehand
CrossFit: 8:30 AM
1 x 3 @ 165 lbs
5-135 1-235
2
Anirban
Pal
CrossFit: 6:00 PM
1 x 1 @ 335 lbs
275 295
2
Chase
Young
CrossFit: 5:30 AM
1 x 1 @ 335 lbs
225 - 5 315 - 3
2
Kevin
Korinek
CrossFit: 5:30 AM
1 x 1 @ 245 lbs
185 - 5 225 - 3
2
Sean
Smith
CrossFit: 4:30 PM
1 x 1 @ 375 lbs
235 / 305 / 375
Female Clients
1
Julie
Vincent
CrossFit: 8:30 AM
1 x 3 @ 75 lbs
2
Dana
Forehand
CrossFit: 4:30 PM
1 x 1 @ 240 lbs
2
Emily
Kieth
CrossFit: 4:30 PM
1 x 1 @ 205 lbs
2
Emily
Nix
CrossFit: 6:00 PM
1 x 1 @ 245 lbs
2 x 5 - 195 1 x 3 225
2
Tracy
May
CrossFit: 8:30 AM
1 x 1 @ 235 lbs
2
Veronica
Munoz
CrossFit: 4:30 PM
1 x 1 @ 175 lbs
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