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Components
Overhead 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
10/20/2015 - Palo Duro CrossFit
Class
(All)
5:45 AM CrossFit
8:30AM CrossFit
5:45 PM CrossFit
6:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (7/5)
Workout
10/20/2015
Weightlifting
Overhead Squat (7-5-3)
Overhead Squat
7 reps @ 50% of 1Rep Max
5 reps @ 70%
3 reps @ 80%
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
AMRAP in 14 Minutes
From 00:00 – 03:00:
• 10 Hand Release Push-ups
• 15 Cal Row
From 03:00 – 06:00:
• 10 Deadlifts (185/135)
• 15 Cal Row
From 06:00 – 09:00:
• 10 Push Press (95/65)
• 15 Sit-ups
From 09:00 – 12:00:
• 10 Front Squats (95/65)
• 15 Sit-ups
From 12:00-14:00
- Max Reps Burpees
**When time expires finish the round that you are in before you switch movements.
**Your score will be TOTAL rounds and TOTAL burpee (reps).
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 20, 2015
Male Clients
1
Joel
De La O
5:45 PM CrossFit
1 x 3 @ 145 lbs
2
Joshua
Dye
5:45 AM CrossFit
1 x 3 @ 135 lbs
95, 125, 135, 145 fail
2
Sha
Gearn
5:45 AM CrossFit
1 x 3 @ 135 lbs
7 ` 95, 5 - 115, 3 - 135
3
kyle
lawles
5:45 AM CrossFit
1 x 3 @ 105 lbs
65, 95
3
marcus
boehler
5:45 PM CrossFit
1 x 3 @ 105 lbs
4
Jacob
Young
8:30AM CrossFit
1 x 3 @ 75 lbs
45, 65, 75
5
Jonathan
Polasek
8:30AM CrossFit
1 x 1 @ 85 lbs
est. 1 RM
Female Clients
1
Breanna
Spicer
5:45 AM CrossFit
1 x 3 @ 115 lbs
65,85,95
2
Kristin
Huseman
5:45 PM CrossFit
1 x 3 @ 85 lbs
2
Sarah
Tolentino
8:30AM CrossFit
1 x 3 @ 85 lbs
3
Lindley
Simmons
5:45 PM CrossFit
1 x 3 @ 60 lbs
4
Sarah
Arora
5:45 AM CrossFit
1 x 3 @ 55 lbs
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