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Components
Wendler Week 4 Deload ...
Metcon
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
CrossFit December 3rd - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
10:30 AM Open Gym
12:00 PM CrossFit Advanced
4:00 PM 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):
43 (16/27)
Workout
CrossFit December 3rd
Warm-up
800m Row/Run
10m Spiderman Stretch with Reach
5-10 Push-Ups
10m Walking Toe Grab Hamstring Stretch
5-10 Push-Ups
10m Samson Stretch
5-10 Push-Ups
10m Toy Soldier
5-10 Push-Ups
Wendler Week 4 Deload Week (5 @ 40%, 5 @ 50%, 5 @ 60%)
5 @ 40%, 5 @ 50%, 5 @ 60%
Shoulder Press Today
Metcon (Time)
7 Rounds for time:
7 Push Press (95/65)
7 Hang Power Snatches (same bar)
7 Ring Dips
7 Sumo-Deadlift High-Pulls (same bar
Rx+ sub Hanstand Push-ups, 135/95 for lifts
cool down
5 Minutes Rowing
5 Minutes Stretching
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 03, 2018
Male Clients
1
John
Harris
6:00 PM CrossFit
1 x 5 @ 115 lbs
1
Ryan
Aker
12:00 PM CrossFit Advance...
1 x 5 @ 115 lbs
2
Espo
Espinosa
9:30 AM CrossFit
1 x 5 @ 100 lbs
3
Gejo
Salgado
12:00 PM CrossFit Advance...
1 x 5 @ 95 lbs
3
Phil
Beltran
4:00 PM CrossFit
1 x 5 @ 95 lbs
4
James
Nunley
5:00 PM CrossFit
1 x 5 @ 90 lbs
4
Patrick
Elsasser
12:00 PM CrossFit Advance...
1 x 5 @ 90 lbs
5
Mike “Woot”
Wooten
12:00 PM CrossFit Advance...
1 x 5 @ 85 lbs
5
Rafael
Sanchez Vera
6:00 PM CrossFit
1 x 5 @ 85 lbs
5
Scott
Huter
12:00 PM CrossFit Advance...
1 x 5 @ 85 lbs
6
Chris “Fly
Eagles Fly ...
4:00 PM CrossFit
1 x 5 @ 80 lbs
6
Scott
Mann
6:00 AM CrossFit
1 x 5 @ 80 lbs
7
Coach
Tony
12:00 PM CrossFit Advance...
1 x 5 @ 75 lbs
7
Darrin "D"
Kent
12:00 PM CrossFit Advance...
1 x 5 @ 75 lbs
8
Robbie
Ahn
8:30 AM CrossFit
1 x 5 @ 70 lbs
9
Danny “D DUB”
White
12:00 PM CrossFit Advance...
1 x 5 @ 60 lbs
Female Clients
1
Beth
Johnson
5:00 PM CrossFit
1 x 5 @ 70 lbs
2
Ivanna
Beltran
4:00 PM CrossFit
1 x 5 @ 65 lbs
3
Ashley
Fiala
12:00 PM CrossFit Advance...
1 x 5 @ 60 lbs
3
Drienna
Green
9:30 AM CrossFit
1 x 5 @ 60 lbs
3
Jennifer
Bean
12:00 PM CrossFit Advance...
1 x 5 @ 60 lbs
40,50,60 x 5ea
3
Jennifer
Le Fevre
5:00 PM CrossFit
1 x 5 @ 60 lbs
3
Leanne
Ewald
12:00 PM CrossFit Advance...
1 x 5 @ 60 lbs
40,50,60 5 reps each
4
Ana
V
12:00 PM CrossFit Advance...
1 x 5 @ 55 lbs
4
Casey
Rapp
6:00 AM CrossFit
1 x 5 @ 55 lbs
4
Jayme
Pilon
9:30 AM CrossFit
1 x 5 @ 55 lbs
4
Kerri
Evans
5:00 PM CrossFit
1 x 5 @ 55 lbs
4
Private
6:00 AM CrossFit
1 x 5 @ 55 lbs
4
Nikki
Saavedra
4:00 PM CrossFit
1 x 5 @ 55 lbs
4
Victoria
Covarrubias
5:00 AM CrossFit
1 x 5 @ 55 lbs
5
Heather
Turski
12:00 PM CrossFit Advance...
1 x 5 @ 50 lbs
5
Leah
Braun
9:30 AM CrossFit
1 x 5 @ 50 lbs
5
Mallory
Thompson
6:00 PM CrossFit
1 x 5 @ 50 lbs
5
Sally
Gjeloshaj
9:30 AM CrossFit
1 x 5 @ 50 lbs
5
Sissy
Bojorquez
12:00 PM CrossFit Advance...
1 x 5 @ 50 lbs
6
Ann
Kent
9:30 AM CrossFit
1 x 5 @ 45 lbs
6
Debbie
Currlin
5:00 PM CrossFit
1 x 5 @ 45 lbs
6
Yianoula
“Nola” Warne
5:00 PM CrossFit
1 x 5 @ 45 lbs
7
Britnee
Fradd
5:00 PM CrossFit
1 x 5 @ 40 lbs
7
Gabby
Vizcaino
4:00 PM CrossFit
1 x 5 @ 40 lbs
7
Renetta
Johnson
8:30 AM CrossFit
1 x 5 @ 40 lbs
7
Selina
De Rose-Juarez
6:00 AM CrossFit
1 x 5 @ 40 lbs
7
Sheri
Koch
6:00 AM CrossFit
1 x 5 @ 40 lbs
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