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Components
Power Clean
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Friday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM 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):
21 (12/9)
Workout
Friday
Warm-up
15 minutes
Dynamic Warm-up
Weightlifting
25 minutes
Power Clean (5x3)
Power Clean
*Same weight for all working sets.
Metcon
Metcon (AMRAP - Rounds and Reps)
14 minute AMRAP
3 Hang Power Snatch (Rx+135/95)(95/55)
6 Burpees
9 Box Overs (Rx+30/24)(24/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 11, 2015
Male Clients
1
Justin
Flatt
6:00 PM CrossFit
5 x 3 @ 225 lbs
2
Chad
Harrell
5:00 AM CrossFit
5 x 3 @ 205 lbs
3
Tyler
Johnson
11:00 AM CrossFit
5 x 3 @ 195 lbs
4
Kason
Davis
5:00 PM CrossFit
5 x 3 @ 185 lbs
4
Travis
Stutts
6:00 PM CrossFit
5 x 3 @ 185 lbs
5
Andrew
Ross
5:00 PM CrossFit
5 x 3 @ 175 lbs
6
Jose
Aguayo
11:00 AM CrossFit
5 x 3 @ 165 lbs
7
Dan
Carley
5:00 AM CrossFit
5 x 3 @ 155 lbs
8
Alan
Rosero
5:00 PM CrossFit
5 x 3 @ 135 lbs
8
christopher
carroll
5:00 PM CrossFit
5 x 3 @ 135 lbs
9
Justin
Higbee
5:00 PM CrossFit
5 x 3 @ 105 lbs
10
Jason
Cansler
9:00 AM CrossFit
1 x 3 @ 185 lbs
Female Clients
1
Esther
Aguayo
11:00 AM CrossFit
5 x 3 @ 125 lbs
touch n go
1
Jackie
Cansler
5:00 PM CrossFit
5 x 3 @ 125 lbs
2
Suzanne
Smith
9:00 AM CrossFit
5 x 3 @ 115 lbs
3
Brittany
Dirmann
11:00 AM CrossFit
5 x 3 @ 105 lbs
3
heather
vanstory
6:00 PM CrossFit
5 x 3 @ 105 lbs
3
Holli
Christ
6:00 AM CrossFit
5 x 3 @ 105 lbs
3
Shannon
Davis
11:00 AM CrossFit
5 x 3 @ 105 lbs
ed to bring closer during second pull;no more pregnancy form lol
4
Stephanie
Tysinger
9:00 AM CrossFit
5 x 3 @ 95 lbs
did 105 for 1x3 and that wasnt happening!
5
Lisa
Hovis
5:00 AM CrossFit
5 x 3 @ 85 lbs
5am in the morning!!
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