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Components
Stamina Squating
Smooth Criminal
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
11/23/18 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5-7pm Open WOD Come When You Can
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (6/6)
Workout
11/23/18
Weightlifting
Stamina Squating
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
Smooth Criminal (AMRAP - Rounds and Reps)
AMRAP 15:
ADV RX
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
RX
30 DU
30 Wallballs (20/14)
15 Deadlifts (165/115)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 23, 2018
Male Clients
1
Alto
Shambles
9:30 AM CrossFit
6 x 1 @ 195 lbs
1
Todd
Mehrmann
9:30 AM CrossFit
6 x 1 @ 195 lbs
2
Johnny
Quilla
9:30 AM CrossFit
6 x 1 @ 175 lbs
3
Eric
Olinger
9:30 AM CrossFit
6 x 1 @ 155 lbs
3
Heath
Dills
9:30 AM CrossFit
6 x 1 @ 155 lbs
4
Scotty
In Route
9:30 AM CrossFit
6 x 1 @ 0 lbs
195# Bench Club
Female Clients
1
Jill
Olinger
9:30 AM CrossFit
6 x 1 @ 145 lbs
2
Jenn
Warcola
9:30 AM CrossFit
6 x 1 @ 105 lbs
3
Jacki
Collins
9:30 AM CrossFit
6 x 1 @ 100 lbs
4
Kate
Conrad
9:30 AM CrossFit
6 x 1 @ 95 lbs
4
Lauran
Stump
9:30 AM CrossFit
6 x 1 @ 95 lbs
5
Maria
Wilson
9:30 AM CrossFit
6 x 1 @ 85 lbs
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