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Components
Deadlift
Pause Power Position ...
Pause Low Hang Snatch
Metcon
Death by T2B and Pull-ups
Pendlay Row
Metcon
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
9/6/2016 - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:30 am CrossFit
8:30 am CrossFit
5:00pm CrossFit
6:00 pm CrossFit
7:00pm CrossFit 7:30 Potluck
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
44 (27/17)
Workout
9/6/2016
Warm-up
Pigeon Post 2min/side
12 single KB deadlifts
24 cal row
12 inverted pushups/6HSPU
Weightlifting
Deadlift (1x5)
Deadlift
Take hands off bar after each rep
Pause Power Position Snatch (Find 1 RM)
Pause Low Hang Snatch (Find 1RM)
Pause just below the knee
Metcon
Metcon (Time)
100 meter run x10
Rest 2 mins
Gymnastic or Strength Accessory Work
Death by T2B and Pull-ups (AMRAP - Rounds and Reps)
Minute 1: 1 Pullups & 1T2B
Minute 2: 2 & 2
Minute 3: 3 & 3
And so on...
Pendlay Row (4x10 Heavy)
Pendlay Row
No kipping
Extra Credit
Metcon (AMRAP - Reps)
8min AMRAP
10 Box Jump overs 24/20
2 Hang Power Snatch 95/65
10 Box Jump overs
4 Hang Power Snatch
10 Box Jump overs
6 Hang Power Snatch
and so on..
RX+115/75
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 06, 2016
Male Clients
1
Eric
Wrona
5:00pm CrossFit
1 x 5 @ 420 lbs
1
Matt
Gideon
5:00pm CrossFit
1 x 5 @ 420 lbs
2
Trent
Riley
5:00pm CrossFit
1 x 5 @ 405 lbs
2
Zachary
Thomas
6:00 pm CrossFit
1 x 5 @ 405 lbs
3
Amir
Ehrmann
6:00 pm CrossFit
1 x 5 @ 335 lbs
4
Joe
Knighton
6:00 pm CrossFit
1 x 5 @ 315 lbs
4
JP
Perino
5:00 am CrossFit
1 x 5 @ 315 lbs
4
Reid
Landry
5:00pm CrossFit
1 x 5 @ 315 lbs
5
Alvin
Garcia
5:00 am CrossFit
1 x 5 @ 275 lbs
5
David
Crumpacker
6:00 am CrossFit
1 x 5 @ 275 lbs
5
Ed
Giampietro
7:30 am CrossFit
1 x 5 @ 275 lbs
5
Eddie
Cordova
5:00pm CrossFit
1 x 5 @ 275 lbs
5
Zach
Difrancesco
6:00 am CrossFit
1 x 5 @ 275 lbs
6
Private
6:00 pm CrossFit
1 x 5 @ 265 lbs
6
Michael
Negron
6:00 pm CrossFit
1 x 5 @ 265 lbs
7
Mark
Rosenzweig
7:30 am CrossFit
1 x 5 @ 255 lbs
regrip each rep
7
William
Davis
6:00 am CrossFit
1 x 5 @ 255 lbs
8
Gerard
Rohlich
5:00 am CrossFit
1 x 5 @ 225 lbs
8
Ryan
Wallace
6:00 pm CrossFit
1 x 5 @ 225 lbs
9
Connor
Yarbrough
6:00 pm CrossFit
1 x 5 @ 205 lbs
9
Eric
Buford
5:00pm CrossFit
1 x 5 @ 205 lbs
9
Greg
Goodrum
5:00pm CrossFit
1 x 5 @ 205 lbs
9
Zachary
Maytan
5:00pm CrossFit
1 x 5 @ 205 lbs
10
David
Guerra
5:00 am CrossFit
1 x 5 @ 195 lbs
10
Robert
L Young
5:00 am CrossFit
1 x 5 @ 195 lbs
11
John
Curl
6:00 am CrossFit
1 x 5 @ 115 lbs
12
Private
6:00 am CrossFit
1 x 4 @ 255 lbs
Female Clients
1
Emily
Vogelsang
7:00pm CrossFit 7:30 Potl...
1 x 5 @ 280 lbs
2
Chelsea
Hughes
6:00 pm CrossFit
1 x 5 @ 215 lbs
3
Chetiqua
Beard
5:00 am CrossFit
1 x 5 @ 195 lbs
4
Alicia
Richmond
5:00pm CrossFit
1 x 5 @ 185 lbs
4
Kayla
Alba
5:00pm CrossFit
1 x 5 @ 185 lbs
4
Lisa
Negron
6:00 pm CrossFit
1 x 5 @ 185 lbs
5
April
Gideon
5:00pm CrossFit
1 x 5 @ 175 lbs
6
Cathy
Landry
5:00pm CrossFit
1 x 5 @ 155 lbs
6
Lindsay
Williams
5:00pm CrossFit
1 x 5 @ 155 lbs
7
Bianca
Jafari
6:00 pm CrossFit
1 x 5 @ 135 lbs
7
Candice
Holland
5:00 am CrossFit
1 x 5 @ 135 lbs
7
Darla
Sindt
5:00 am CrossFit
1 x 5 @ 135 lbs
7
Diana
Ysuhuaylas
5:00pm CrossFit
1 x 5 @ 135 lbs
7
Noemi
Mendez-Hyams
6:00 am CrossFit
1 x 5 @ 135 lbs
7
Tammy
Carlat
6:00 am CrossFit
1 x 5 @ 135 lbs
8
Susan
Jost
5:00 am CrossFit
1 x 5 @ 125 lbs
9
Cory
Coe
5:00 am CrossFit
1 x 5 @ 115 lbs
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