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Components
Bench Press
Pause Low Hang Squat ...
Metcon
Back Rack Lunge
Metcon
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
9/15/2016 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (21/11)
Workout
9/15/2016
Warm-up
Twisted Cross 2min/side
30 Band pull-a-parts
3 rounds:
10 Pushups
10 Burpees
10 Double KB Front Squats
Weightlifting
Bench Press (1x4 @75%, 4x4 @ 80%)
Bench Press
Strict Press Grip
Pause Low Hang Squat Clean and Jerk (6x3 @ 70-80%)
Pause just below the knee
Clean and Jerk final rep of each set
Metcon
Metcon (Time)
15-12-9
Deadlift 245/165
Bar Facing Burpees
Toes to Bar
Gymnastic or Strength Accessory Work
Back Rack Lunge (4x8 per side)
Back Rack Lunge
Extra Credit
Metcon (Distance)
Row 25min for distance
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 15, 2016
Male Clients
1
Matt
Gideon
5:00pm CrossFit
4 x 4 @ 265 lbs
2
Eric
Wrona
5:00pm CrossFit
4 x 4 @ 255 lbs
2
Zachary
Thomas
7:00pm CrossFit
4 x 4 @ 255 lbs
last set 225
3
Chris
Schellman
5:00 am CrossFit
4 x 4 @ 185 lbs
3
Michael
Negron
6:00 pm CrossFit
4 x 4 @ 185 lbs
3
Reid
Landry
5:00pm CrossFit
4 x 4 @ 185 lbs
3
Zach
Sawyer
5:00pm CrossFit
4 x 4 @ 185 lbs
4
Brian
Purcell
6:00 am CrossFit
4 x 4 @ 175 lbs
5
Layton
Dale
7:30 am CrossFit
4 x 4 @ 155 lbs
6
Scott
Campbell
6:00 am CrossFit
4 x 4 @ 145 lbs
7
Alex
Johnston
5:00pm CrossFit
4 x 4 @ 135 lbs
7
Anastacio
Nieves
8:30 am CrossFit
4 x 4 @ 135 lbs
7
Private
5:00pm CrossFit
4 x 4 @ 135 lbs
7
Hitesh
Patel
5:00 am CrossFit
4 x 4 @ 135 lbs
7
Kenneth
Troutz
7:30 am CrossFit
4 x 4 @ 135 lbs
7
Mark
Rosenzweig
7:30 am CrossFit
4 x 4 @ 135 lbs
7
Taylor
Eckert
6:00 am CrossFit
4 x 4 @ 135 lbs
8
Private
6:00 am CrossFit
4 x 4 @ 125 lbs
9
Eric
Buford
6:00 am CrossFit
4 x 4 @ 105 lbs
10
Dodd
Weyandt
5:00pm CrossFit
4 x 4 @ 95 lbs
10
Robert
L Young
5:00 am CrossFit
4 x 4 @ 95 lbs
Female Clients
1
Emily
Vogelsang
7:00pm CrossFit
4 x 4 @ 130 lbs
2
Lisa
Negron
5:00pm CrossFit
4 x 4 @ 90 lbs
2
Marcella
McDonald
7:00pm CrossFit
4 x 4 @ 90 lbs
3
April
Gideon
5:00pm CrossFit
4 x 4 @ 80 lbs
4
Cathy
Landry
5:00pm CrossFit
4 x 4 @ 65 lbs
4
Lindsay
Williams
6:00 pm CrossFit
4 x 4 @ 65 lbs
4
Noemi
Mendez-Hyams
6:00 am CrossFit
4 x 4 @ 65 lbs
4
Shivani
Patel
5:00 am CrossFit
4 x 4 @ 65 lbs
4
Yvette
Alvarez
6:00 pm CrossFit
4 x 4 @ 65 lbs
5
Kris
Fanning
7:30 am CrossFit
4 x 4 @ 60 lbs
2 @ 65 2@ 60
5
Susan
Jost
7:30 am CrossFit
4 x 4 @ 60 lbs
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