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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Wednesday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
45 (24/21)
Workout
Wednesday
Warm-up
10 mins
Weightlifting
25 mins
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Back Squat (5, 3, 1, 1, 1, 1)
Back Squat
Metcon
Metcon (Time)
3 Rounds
10 Deadlifts (Rx+315/215)(255/155)
20 Pull-Ups
Immediately into...
3 Rounds
20 Wallballs (Rx+30/20)(20/14
20 Toes-to-Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 20, 2017
Male Clients
1
Jake
Jerles
7:00 PM CrossFit
3 x 1 @ 385 lbs
1
Robert
Herford
6:00 PM CrossFit
3 x 1 @ 385 lbs
2
Travis
Stutts
6:00 PM CrossFit
3 x 1 @ 355 lbs
3
Gary
Blount
5:00 PM CrossFit
3 x 1 @ 345 lbs
4
Emile
Anderson
11:00 AM CrossFit
3 x 1 @ 315 lbs
5
Michael
Smith
5:00 PM CrossFit
3 x 1 @ 295 lbs
6
Todd
McDaniel
5:00 AM CrossFit
3 x 1 @ 240 lbs
7
Gary
Sunstrom
5:00 PM CrossFit
3 x 1 @ 225 lbs
155,185,205
8
Brad
Brodzinski
5:00 AM CrossFit
3 x 1 @ 215 lbs
165,185,205,215
9
Ben
Kufert
6:00 AM CrossFit
3 x 1 @ 205 lbs
10
Jonathan
Darcey
5:00 PM CrossFit
3 x 1 @ 195 lbs
11
Augusto
Benitez
6:00 PM CrossFit
3 x 1 @ 190 lbs
12
Mike
Noll
11:00 AM CrossFit
3 x 1 @ 175 lbs
13
Brandon
Shuck
5:00 PM CrossFit
2 x 1 @ 495 lbs
5@365, 3@415, 1@455, 475
13
Mike
Morelli
5:00 AM CrossFit
2 x 1 @ 175 lbs
13
Hermanta
Koirala
6:00 PM CrossFit
1 x 2 @ 240 lbs
Failed at 260
13
Carlos
Jara
6:00 AM CrossFit
1 x 1 @ 345 lbs
13
Casey
Smith
6:00 AM CrossFit
1 x 1 @ 345 lbs
13
Dan
Carley
5:00 AM CrossFit
1 x 1 @ 325 lbs
13
Emilio
Lemus
7:00 PM CrossFit
1 x 1 @ 95 lbs
13
Jarrod
Steck
11:00 AM CrossFit
1 x 1 @ 235 lbs
13
Mac
Baker
7:00 PM CrossFit
1 x 1 @ 305 lbs
13
Spencer
Jones
6:00 PM CrossFit
1 x 1 @ 405 lbs
13
Sturgeon
Christie
7:00 PM CrossFit
1 x 1 @ 175 lbs
Female Clients
1
Jen
Schult
6:00 AM CrossFit
3 x 1 @ 210 lbs
1
Seirra
Dawson
5:00 PM CrossFit
3 x 1 @ 210 lbs
2
Michelle
Shuck
9:00 AM CrossFit
3 x 1 @ 175 lbs
3
Cassie
Steck
11:00 AM CrossFit
3 x 1 @ 170 lbs
4
Jenny
Rosas
6:00 AM CrossFit
3 x 1 @ 150 lbs
5
Ivette
Morales
9:00 AM CrossFit
3 x 1 @ 127 lbs
6
Private
5:00 PM CrossFit
3 x 1 @ 125 lbs
6
Alyssa
Carlson
5:00 AM CrossFit
3 x 1 @ 125 lbs
6
Jasmine
Nivens
11:00 AM CrossFit
3 x 1 @ 125 lbs
7
Ann Marie
Hubbard
6:00 PM CrossFit
10 x 10 @ 100 lbs
8
Cassie
Chadwell
7:00 PM CrossFit
2 x 1 @ 195 lbs
8
Caitlin
Woodrow
11:00 AM CrossFit
1 x 1 @ 170 lbs
8
Cara
Stutts
6:00 PM CrossFit
1 x 1 @ 135 lbs
8
Carmen
Leyton
5:00 AM CrossFit
1 x 1 @ 120 lbs
8
Emilie
Jones
6:00 PM CrossFit
1 x 1 @ 135 lbs
8
Jennifer
Rosa
9:00 AM CrossFit
1 x 1 @ 110 lbs
8
Laura
Sandy
5:00 PM CrossFit
1 x 1 @ 155 lbs
8
Macaira
Herford
6:00 PM CrossFit
1 x 1 @ 140 lbs
w/ black bar
8
Nikki
Kirsch
5:00 PM CrossFit
1 x 1 @ 125 lbs
8
Page
Hannon
6:00 PM CrossFit
1 x 1 @ 160 lbs
8
Rachel
Klahr
6:00 PM CrossFit
1 x 1 @ 215 lbs
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