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Components
Front Squat
OPEN 19.1
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Wednesday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (2/5)
Workout
Wednesday
Warm-up
2 Rounds
1:00 Row (ez)
10 Groiners
10 bootstrappers
10 Elbow Punches
Into
2 Rounds
:45 Row (mod)
10 Med Ball Front Squats
10 Med Ball Push Press
10 Bird Dogs
Strength
Front Squat (3x5*)
Front Squat
Tempo (32X1)
*Weight stays Moderate across all sets.
(Score is Weight)
Workout
OPEN 19.1 (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
19 Wall Balls (20/14)|(14/10)
19 Cal Row
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 17, 2021
Male Clients
1
Devan
Vanderwyk
CrossFit: 6:30 PM
3 x 5 @ 135 lbs
2
Mike
Lewis
CrossFit: 8:30 AM
3 x 5 @ 80 lbs
Female Clients
1
Jessica
Horn
CrossFit: 5:15 PM
3 x 5 @ 105 lbs
2
Donna
Young
CrossFit: 5:15 PM
3 x 5 @ 95 lbs
3
Amanda
Unknown
CrossFit: 4:00 PM
3 x 5 @ 80 lbs
4
Christine
Seymour
CrossFit: 6:30 PM
3 x 5 @ 50 lbs
5
Gwendolyn
Point
CrossFit: 12:00 PM
3 x 5 @ 45 lbs
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