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Components
Power Clean
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Friday - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (7/12)
Workout
Friday
Warm-up
15 mins
Dynamic Warm-up
Weightlifting
20 mins
Power Cleans
3 Reps E2MOM for 5 Rounds
*Recommend 75% of 1RM
Power Clean (5x3)
Power Clean
Metcon
Metcon (AMRAP - Rounds and Reps)
9 min AMRAP
9 DL (115/75)
9 Burpees
9 HPC (115/75)
9 Box Jumps (24/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 23, 2015
Male Clients
1
Sam
Bowman
11:00 AM CrossFit
5 x 3 @ 215 lbs
2
Rek
Soh
9:00 AM CrossFit
5 x 3 @ 165 lbs
3
Jason
Cansler
9:00 AM CrossFit
5 x 3 @ 155 lbs
4
Alan
Rosero
5:00 PM CrossFit
5 x 3 @ 125 lbs
4
Joey
White
9:00 AM CrossFit
5 x 3 @ 125 lbs
5
Jonathan
Visconti
5:00 PM CrossFit
5 x 3 @ 105 lbs
6
Andrew
Ross
5:00 PM CrossFit
1 x 3 @ 175 lbs
4@ 165
Female Clients
1
Esther
Aguayo
9:00 AM CrossFit
5 x 3 @ 110 lbs
1
Jackie
Cansler
5:00 PM CrossFit
5 x 3 @ 110 lbs
2
Michelle
Shuck
9:00 AM CrossFit
5 x 3 @ 95 lbs
2
Stephanie
Tysinger
9:00 AM CrossFit
5 x 3 @ 95 lbs
3
Gina
Schweizer
6:00 PM CrossFit
5 x 3 @ 90 lbs
3
Holli
Christ
6:00 AM CrossFit
5 x 3 @ 90 lbs
4
Lisa
Hovis
9:00 AM CrossFit
5 x 3 @ 85 lbs
4
Michelle
Perno
5:00 PM CrossFit
5 x 3 @ 85 lbs
5
Corey
Knight
9:00 AM CrossFit
5 x 3 @ 75 lbs
5
Summer
Nunn
5:00 AM CrossFit
5 x 3 @ 75 lbs
6
Christina
Bush
5:00 AM CrossFit
5 x 3 @ 60 lbs
6
Courtney
Schuler
9:00 AM CrossFit
5 x 3 @ 60 lbs
Def could have gone higher!
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