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Components
Paused Front Squat
Metcon
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
12/28/2016 - Palo Duro CrossFit
Class
(All)
5:30 AM CrossFit
8:30AM CrossFit
5:45 PM CrossFit
6:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (11/18)
Workout
12/28/2016
Weightlifting
Paused Front Squat (3 x 4)
Paused Front Squat
• 5 reps at 55% of 1RM
• 4 reps at 60% of 1RM
• 4 reps at 70% of 1RM
• 4 reps at 75% of 1RM
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15 Minutes
15 Wallballs (10'/9', 20/14)
15 Knees to Elbow
15 Power Snatches (75/55)
Want to see some of these movements in action? Check out our
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Whiteboard:
Wednesday, December 28, 2016
Male Clients
1
kyle
lawles
5:30 AM CrossFit
3 x 4 @ 155 lbs
1
Anthony
Ramos
5:45 PM CrossFit
1 x 4 @ 205 lbs
1
BoBo
Morrow
8:30AM CrossFit
1 x 4 @ 255 lbs
1
David
De Leon Jr.
8:30AM CrossFit
1 x 4 @ 235 lbs
1
Frank
Garcia
5:45 PM CrossFit
1 x 4 @ 225 lbs
old max
1
John
Elias
8:30AM CrossFit
1 x 4 @ 175 lbs
1
Joshua
Dye
8:30AM CrossFit
1 x 4 @ 195 lbs
1
Keith
Phillips
5:30 AM CrossFit
1 x 4 @ 115 lbs
1
Patrick
Byrne
5:45 PM CrossFit
1 x 4 @ 150 lbs
1
phillip
wise
5:30 AM CrossFit
1 x 4 @ 175 lbs
1
Zach
Reeves
5:45 PM CrossFit
1 x 4 @ 205 lbs
Female Clients
1
Jacqui
Morrow
6:45PM CrossFit
4 x 4 @ 85 lbs
1
Janese
Williams
6:45PM CrossFit
3 x 4 @ 45 lbs
1
Malinda
Gomez
6:45PM CrossFit
2 x 4 @ 75 lbs
1
Ashley
Reeves
8:30AM CrossFit
1 x 4 @ 145 lbs
1
Breanna
Spicer
5:30 AM CrossFit
1 x 4 @ 100 lbs
1
Brenna
Braddock
8:30AM CrossFit
1 x 4 @ 135 lbs
1
Emily
Hunt
8:30AM CrossFit
1 x 4 @ 65 lbs
1
Emily
Nix
5:45 PM CrossFit
1 x 4 @ 165 lbs
1
jesseca
jackson
8:30AM CrossFit
1 x 4 @ 125 lbs
1
kelsey
ward
5:45 PM CrossFit
1 x 4 @ 90 lbs
1
Layne
Mulamba
8:30AM CrossFit
1 x 4 @ 65 lbs
1
Madison
Garcia
8:30AM CrossFit
1 x 4 @ 105 lbs
1 x 4 @ 95 1 x 4 @ 75 1 x 4 @ 65
1
Jacqui
Morrow
8:30AM CrossFit
1 x 4 @ 105 lbs
65,75,95
1
Tracy
May
8:30AM CrossFit
1 x 4 @ 135 lbs
1
Annie
Miller
8:30AM CrossFit
1 x 3 @ 135 lbs
1
Helen
Harrell
5:45 PM CrossFit
1 x 3 @ 95 lbs
1
JTaun
Sanchez
5:45 PM CrossFit
1 x 3 @ 155 lbs
1
Colleen
Meredith
8:30AM CrossFit
1 x 2 @ 175 lbs
Fail at 195#
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