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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
Wednesday - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:00 am CrossFit
8:00am CrossFit
12:00 PM CrossFit
5:00 pm CrossFit
6:00 pm CrossFit
7:00pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
52 (29/23)
Workout
Wednesday
Warm-up
3 ROUNDS FOR QUALITY
10 Air Squats (with a :01 pause in the hole)
5/5 Cossack Squats w/ PVC
5/5 Single Leg Glute Bridges (:02 sec pause at the top)
100m Light Jog
Strength
Back Squat (5-5-3-3-1-1)
Back Squat
Back Squat
-Rest at Least 2:00 b/t Sets-
*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!
5-5...Moderate
3-3...Moderate-Heavy
1-1...Moderate-Heavy+
Warm-Up
Metcon (AMRAP - Rounds and Reps)
AMRAP x 9 MINUTES
100m Run
5 Hang Power Clean (95/65)|(65/45)
7 Front Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 21, 2019
Male Clients
1
Justin
Perez
12:00 PM CrossFit
1 x 1 @ 375 lbs
225-275-325-345-365-375
2
Zach
Sawyer
5:00 pm CrossFit
1 x 1 @ 355 lbs
with a little help from Rob
3
Eric
Wrona
6:00 am CrossFit
1 x 1 @ 325 lbs
4
Sergio
Palazzi
5:00 am CrossFit
1 x 1 @ 320 lbs
5
Kyle
Jones
6:00 am CrossFit
1 x 1 @ 315 lbs
6
Thomas
Wright
7:00pm CrossFit
1 x 5 @ 295 lbs
5 x 5 (205 / 245 / 275 / 275 / 295)
6
David
Guerra
5:00 am CrossFit
1 x 1 @ 295 lbs
6
Eric
Leininger
5:00 am CrossFit
1 x 1 @ 295 lbs
6
Lotan
Stern
7:00pm CrossFit
1 x 1 @ 295 lbs
6
Nir
Nehory
6:00 pm CrossFit
1 x 1 @ 295 lbs
205;225;245;265;285;295
7
Mark
Brooks
5:00 am CrossFit
1 x 1 @ 275 lbs
225, 225, 245, 245, 275, 275
7
Noel
Janacek
5:00 am CrossFit
1 x 1 @ 275 lbs
185, 185, 225, 245, 275, 275
8
David
Sposato
6:00 pm CrossFit
1 x 1 @ 265 lbs
8
Ronen
Nagar
7:00pm CrossFit
1 x 1 @ 265 lbs
9
taehee
kim
5:00 am CrossFit
1 x 1 @ 255 lbs
10
Delton
de Armas
6:00 pm CrossFit
1 x 1 @ 245 lbs
185,185,205,205,225,245
10
Ely
Ibrahim
7:00pm CrossFit
1 x 1 @ 245 lbs
10
Private
12:00 PM CrossFit
1 x 1 @ 245 lbs
11
Daz
Williams
6:00 am CrossFit
1 x 1 @ 235 lbs
12
Manny
Gonzalez
7:00 am CrossFit
1 x 1 @ 225 lbs
185-5, 205-3 and 225-1
12
Taylor
Guyton
6:00 pm CrossFit
1 x 1 @ 225 lbs
13
Marc
Jones
5:00 am CrossFit
1 x 1 @ 205 lbs
14
Eric
Buford
6:00 am CrossFit
1 x 1 @ 185 lbs
14
Jose
Norat
12:00 PM CrossFit
1 x 1 @ 185 lbs
15
Anu
—
6:00 am CrossFit
1 x 1 @ 175 lbs
15
Garred
Austin
5:00 am CrossFit
1 x 1 @ 175 lbs
15
Jeff
Carenza
6:00 am CrossFit
1 x 1 @ 175 lbs
15
Vinod
Nutakki
5:00 am CrossFit
1 x 1 @ 175 lbs
16
Ido
Nagar
7:00pm CrossFit
1 x 1 @ 155 lbs
Female Clients
1
Antoinette
Iroko
7:00pm CrossFit
1 x 1 @ 235 lbs
2
Michelle
Purcell
6:00 am CrossFit
1 x 1 @ 225 lbs
no 1RM - more next week
3
Desiree
Powell
6:00 pm CrossFit
1 x 1 @ 210 lbs
4
Jessica
McNeil
5:00 am CrossFit
1 x 1 @ 205 lbs
5
Kayla
Alba
8:00am CrossFit
1 x 1 @ 195 lbs
6
CINDY
RUSSO
7:00pm CrossFit
1 x 1 @ 190 lbs
7
Marina
Leonova
6:00 pm CrossFit
1 x 1 @ 185 lbs
8
Pam
de Armas
6:00 pm CrossFit
1 x 1 @ 175 lbs
125 135 145 155 165 175
9
MARGUERITE
ALBA
6:00 pm CrossFit
1 x 1 @ 165 lbs
10
Cate
Lucio
5:00 pm CrossFit
1 x 1 @ 160 lbs
11
Cathy
Landry
5:00 pm CrossFit
1 x 1 @ 145 lbs
12
Mouna
Pyneni
5:00 am CrossFit
1 x 1 @ 135 lbs
13
Jessica
Vieira
12:00 PM CrossFit
1 x 1 @ 125 lbs
14
Kris
Fanning
7:00 am CrossFit
1 x 1 @ 120 lbs
15
Carliz
Moore
8:00am CrossFit
1 x 1 @ 115 lbs
15
Stephanie
Carenza
5:00 am CrossFit
1 x 1 @ 115 lbs
16
Kranthi
Kathi
7:00 am CrossFit
1 x 1 @ 95 lbs
17
Angey
Williams
8:00am CrossFit
1 x 1 @ 90 lbs
18
Angela
Aguirre
5:00 am CrossFit
1 x 1 @ 70 lbs
18
Gracie
Perez
5:00 am CrossFit
1 x 1 @ 70 lbs
19
Catherine
Austin
5:00 am CrossFit
1 x 1 @ 65 lbs
20
Keren
Nehory
6:00 am CrossFit
2 x 5 @ 35 lbs
Recovery after knee problem
21
Elly
Kim
5:00 am CrossFit
1 x 1 @ 0 lbs
75
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