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Components
Clean Complex
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
12/4/19 - 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
5:30 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):
36 (24/12)
Workout
12/4/19
CFA Christmas party this Saturday 5pm at Our house. Text 704-778-1408 to RSVP
Weightlifting
Clean Complex (6 Sets)
1 Tempo Clean Pull
1 Clean Pull
Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%
1RM Squat Clean
Reset on the ground as needed to maintain quality - these 2 reps do not have to be completed 'touch and go'
Tempo Clean Pull
5 Seconds to Jumping Position (Pockets)
Followed By an Aggressive Shrug to Finish
Tempo on 1st rep, no tempo on 2nd
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 700m Row
7 Squat Cleans (115/85)
25 DU
Rest 5 Minutes
AMRAP 5:
Buy-In: 500m Row
5 Squat Cleans (135/95)
25 DU
Rest 5 Minutes
AMRAP 5:
Buy-In: 300m Row
3 Squat Cleans (165/115)
25 DU
RX
R1 (95/65)
R2 (115/85)
R3 (135/95)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 04, 2019
Male Clients
1
Jeff
Peck
8:30AM CrossFit Class
2 x 2 @ 205 lbs
2
Ryan
Snitker
4:00 PM CrossFit
2 x 2 @ 185 lbs
3
Darius
Nouri
8:30AM CrossFit Class
2 x 2 @ 155 lbs
3
Todd
Mehrmann
4:00 PM CrossFit
2 x 2 @ 155 lbs
4
Evan
Mason
12:00 PM CrossFit
2 x 2 @ 150 lbs
4
Noah
Pinto
4:00 PM CrossFit
2 x 2 @ 150 lbs
5
David
Dahle
8:30AM CrossFit Class
2 x 2 @ 145 lbs
5
Stephen
Kent
5:30 AM CrossFit
2 x 2 @ 145 lbs
6
Brandon
Hedrick
5:30 AM CrossFit
2 x 2 @ 135 lbs
6
Brent
Miller
5:30 PM CrossFit
2 x 2 @ 135 lbs
6
Eric
Olinger
12:00 PM CrossFit
2 x 2 @ 135 lbs
6
Jay
Parkhurst
5:30 PM CrossFit
2 x 2 @ 135 lbs
6
Johnny
Quilla
12:00 PM CrossFit
2 x 2 @ 135 lbs
6
Lanny
Natoli
5:30 PM CrossFit
2 x 2 @ 135 lbs
7
Al
Moody
5:30 AM CrossFit
2 x 2 @ 115 lbs
7
Hap
Clayton
9:30 AM CrossFit
2 x 2 @ 115 lbs
7
Jonathan
Austin
5:30 AM CrossFit
2 x 2 @ 115 lbs
7
Ken
Buckstad
5:30 AM CrossFit
2 x 2 @ 115 lbs
7
Lee
Blackwelder
5:30 PM CrossFit
2 x 2 @ 115 lbs
7
Paul
Rafferty
5:30 AM CrossFit
2 x 2 @ 115 lbs
7
Rj
colichio
9:30 AM CrossFit
2 x 2 @ 115 lbs
7
Robert
Johnson
5:30 PM CrossFit
2 x 2 @ 115 lbs
8
Aron
Gibson
12:00 PM CrossFit
2 x 2 @ 95 lbs
9
Jim
Tuttle
6:30 AM CrossFit
2 x 2 @ 75 lbs
Female Clients
1
Emma
Mason
4:00 PM CrossFit
2 x 2 @ 115 lbs
Supposed to do 110
2
Jenn
Warcola
9:30 AM CrossFit
2 x 2 @ 105 lbs
2
Teeter
Miller
5:30 PM CrossFit
2 x 2 @ 105 lbs
3
Allison
Farar
4:00 PM CrossFit
2 x 2 @ 95 lbs
3
Alyssa
Dias
4:00 PM CrossFit
2 x 2 @ 95 lbs
3
chelsea
snitker
4:00 PM CrossFit
2 x 2 @ 95 lbs
3
Katie
Tuttle
8:30AM CrossFit Class
2 x 2 @ 95 lbs
3
Miranda
Morales
8:30AM CrossFit Class
2 x 2 @ 95 lbs
3
Myra
Harmon
4:00 PM CrossFit
2 x 2 @ 95 lbs
4
Kiersten
Palmer
9:30 AM CrossFit
2 x 2 @ 85 lbs
5
Cindy
Mustian
4:00 PM CrossFit
2 x 2 @ 75 lbs
6
Jacki
Collins
8:30AM CrossFit Class
2 x 2 @ 55 lbs
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