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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Wednesday - 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
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (16/12)
Workout
Wednesday
Warm-up
10 mins
Weightlifting
25 mins
Back Squat (3x5)
Back Squat
*E3MOM
*Keep working sets greater than 80% of 1RM
Metcon
Metcon (2 Rounds for reps)
2 sets
In 5 mins complete
500m Row
40 KBS (Rx+2.0/1.25)(1.5/1)
ME Pull-ups
*Rest 5 minutes between rounds
*Score is number of pull-ups each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 21, 2016
Male Clients
1
Brandon
Shuck
6:00 AM CrossFit
3 x 5 @ 425 lbs
2
Robert
Herford
6:00 PM CrossFit
3 x 5 @ 375 lbs
Went pretty smooth
3
Scott
Jacobs
6:00 PM CrossFit
3 x 5 @ 285 lbs
4
Isaiah
Fitzgerald
6:00 AM CrossFit
3 x 5 @ 265 lbs
5
Samuel
Fitzgerald
9:00 AM CrossFit
3 x 5 @ 255 lbs
6
Young
Kim
7:00 PM CrossFit
3 x 5 @ 215 lbs
7
Jon
McConnell
11:00 AM CrossFit
3 x 5 @ 205 lbs
8
Michael
Eannone
7:00 PM CrossFit
3 x 5 @ 190 lbs
9
christopher
carroll
7:00 PM CrossFit
3 x 5 @ 185 lbs
9
Jeb
Ware
9:00 AM CrossFit
3 x 5 @ 185 lbs
9
Todd
McDaniel
6:00 AM CrossFit
3 x 5 @ 185 lbs
10
Joey
White
5:00 PM CrossFit
3 x 5 @ 175 lbs
11
Joel
Hargett
9:00 AM CrossFit
7 x 5 @ 165 lbs
11
Jose
Aguayo
6:00 AM CrossFit
3 x 5 @ 165 lbs
12
Brad
Brodzinski
6:00 AM CrossFit
3 x 5 @ 135 lbs
13
John
Quattlebaum
6:00 AM CrossFit
5 x 3 @ 205 lbs
Female Clients
1
Jackie
Cansler
5:00 PM CrossFit
3 x 5 @ 195 lbs
2
Lana
Moeller
6:00 AM CrossFit
3 x 5 @ 187 lbs
HOLY #$%^& I saw starts
3
Brittany
Dirmann
6:00 AM CrossFit
3 x 5 @ 165 lbs
3
Michelle
Shuck
9:00 AM CrossFit
3 x 5 @ 165 lbs
4
Alison
Nelson
9:00 AM CrossFit
3 x 5 @ 145 lbs
5
Courtney
Schuler
9:00 AM CrossFit
3 x 5 @ 135 lbs
5
Holli
Christ
6:00 PM CrossFit
3 x 5 @ 135 lbs
6
Corey
Knight
7:00 PM CrossFit
3 x 5 @ 115 lbs
6
Page
Hannon
7:00 PM CrossFit
3 x 5 @ 115 lbs
6
Sarah
Cote
6:00 AM CrossFit
3 x 5 @ 115 lbs
7
Caitlin
Woodrow
7:00 PM CrossFit
3 x 5 @ 105 lbs
8
Andrea
Mirabal
5:00 PM CrossFit
2 x 5 @ 110 lbs
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