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Components
Back Rack Lunge
Handstand Walk
Handstand Holds
CrossFit Games Open 16.3
CrossFit Games Open 1 ...
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
11/30/2018 - Palo Duro CrossFit
Class
(All)
5:30AM CrossFit
8:30AM CrossFit
4:30PM CrossFit
5:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (13/10)
Workout
11/30/2018
Weightlifting
EMOM for 12 Minutes
Odd: 06 Back Rack Lunges (Step Back)
Even: 1 Minute of Max Handstand Hold or Handstand Walk
Back Rack Lunge (06 Reps EOMOM for 12 Minutes)
Back Rack Lunge
Unrack the bar and step back into each lunge, alternating legs.
Handstand Walk (5 Sets)
Handstand Walk
Handstand Holds (5 Sets)
Get inverted against a wall and hold.
Workout of the Day
CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP - Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 30, 2018
Male Clients
1
Dustin
Pierce
5:45PM CrossFit
5 x 6 @ 135 lbs
2
Shawn
Rice
5:45PM CrossFit
5 x 6 @ 125 lbs
3
cash
hamby
4:30PM CrossFit
5 x 6 @ 95 lbs
3
Esteban
Ponce
4:30PM CrossFit
5 x 6 @ 95 lbs
3
Joni
Aguilera
4:30PM CrossFit
5 x 6 @ 95 lbs
4
JB
Breitling
5:45PM CrossFit
5 x 6 @ 75 lbs
5
Mario
Mendoza
8:30AM CrossFit
5 x 6 @ 55 lbs
6
jaime
zamora
5:30AM CrossFit
3 x 6 @ 135 lbs
6
Cole
Hadley
5:30AM CrossFit
1 x 6 @ 145 lbs
6
Kevin
Korinek
5:30AM CrossFit
1 x 6 @ 135 lbs
6
Michal
Morelos
5:30AM CrossFit
1 x 6 @ 145 lbs
6
Seth
McClellan
5:30AM CrossFit
1 x 6 @ 135 lbs
6
Thomas
Morales
5:30AM CrossFit
1 x 6 @ 145 lbs
Female Clients
1
Ashley
Reeves
5:45PM CrossFit
5 x 6 @ 135 lbs
stepping back
2
Melissa
McClellan
5:30AM CrossFit
5 x 6 @ 105 lbs
3
Riana
Diegelman
8:30AM CrossFit
5 x 6 @ 95 lbs
3
Tracy
May
8:30AM CrossFit
5 x 6 @ 95 lbs
4
RoxAnn
Chavarria
4:30PM CrossFit
5 x 6 @ 85 lbs
5
Becky
Parrish
5:30AM CrossFit
5 x 6 @ 55 lbs
5
Lauren
Bergman
5:30AM CrossFit
5 x 6 @ 55 lbs
5
Private
5:30AM CrossFit
5 x 6 @ 55 lbs
6
ashley
cowan
8:30AM CrossFit
5 x 6 @ 45 lbs
6
Joanna
Campbell
8:30AM CrossFit
5 x 6 @ 45 lbs
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