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Components
Deadlift
Metcon
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CrossFit PTC
Program
CrossFit Kids
Legends
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WOD
Date
Workout
Thursday WOD - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Drive Thru
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (14/16)
Workout
Thursday WOD
Deadlift (7x3 deadlift at 75-85% of deadlift max)
Deadlift
Complete 7 sets of 3 using a weight range of 75-85%. All sets do not have the be at the same weight, it is okay to adjust the weight based on feel as you go. Keep form perfect!
Metcon (AMRAP - Rounds and Reps)
4 rounds of:
3:00 AMRAP of:
10 wall balls 20/14#
10 hang power cleans 95/65#
Rest 1:00 between AMRAPs
**Score total rounds and reps. Pick up where you left off each round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 14, 2019
Male Clients
1
AJ
Ross
6:00 AM CrossFit
7 x 3 @ 365 lbs
2
Private
4:30 PM CrossFit
7 x 3 @ 315 lbs
2
Rich
Marino
4:30 PM CrossFit
7 x 3 @ 315 lbs
3
Tim
Gaddis
8:00 AM CrossFit
7 x 3 @ 300 lbs
4
Mark
Paparo
5:30 PM CrossFit
7 x 3 @ 295 lbs
5
Paul
Miller
8:00 AM CrossFit
7 x 3 @ 290 lbs
6
Clint
VanHoy
8:00 AM CrossFit
7 x 3 @ 275 lbs
6
Dave
Lombardo
5:00 AM CrossFit
7 x 3 @ 275 lbs
7
Dale
Rinkenberger
6:00 AM CrossFit
7 x 3 @ 245 lbs
8
Jason
Jones
4:30 PM CrossFit
7 x 3 @ 240 lbs
9
Harris
Frank
5:00 AM CrossFit
7 x 3 @ 235 lbs
10
Mike
Witt
4:30 PM CrossFit
7 x 3 @ 225 lbs
10
Syed
Ali
4:30 PM CrossFit
7 x 3 @ 225 lbs
11
David
Johnson
8:00 AM CrossFit
7 x 3 @ 185 lbs
Female Clients
1
Andrea
Bauer
8:00 AM CrossFit
7 x 3 @ 185 lbs
2
Monica
Dingler
8:00 AM CrossFit
7 x 3 @ 155 lbs
3
Estela
Falla-Ross
6:00 AM CrossFit
7 x 3 @ 145 lbs
3
Tonika
Taylor
6:00 AM CrossFit
7 x 3 @ 145 lbs
4
Emily
Thaxton
8:00 AM CrossFit
7 x 3 @ 135 lbs
4
Jessica
Chauncey
5:00 AM CrossFit
7 x 3 @ 135 lbs
4
Michelle
Gillespie
8:00 AM CrossFit
7 x 3 @ 135 lbs
5
Vanessa
Cordova
6:30 PM CrossFit
7 x 3 @ 120 lbs
6
Jeanene (w ...
Briggs
6:30 PM CrossFit
7 x 3 @ 115 lbs
7
Liz
Bunker
4:30 PM CrossFit
7 x 3 @ 105 lbs
8
Cheri
Ingram
6:30 PM CrossFit
7 x 3 @ 85 lbs
8
Silvana
Scherer
5:30 PM CrossFit
7 x 3 @ 85 lbs
9
Nancy
Miller
6:30 PM CrossFit
7 x 3 @ 75 lbs
9
Paulina
Dudkiewicz
6:30 PM CrossFit
7 x 3 @ 75 lbs
10
Kim
Hullett
10:00 AM CrossFit
2 x 3 @ 145 lbs
10
Private
6:30 PM CrossFit
1 x 3 @ 145 lbs
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