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Components
Squat Snatch
Metcon
Metcon
Front Rack Lunge
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
10/11/2016 - 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):
33 (19/14)
Workout
10/11/2016
Warm-up
3 rounds:
250 meter row
10 light snatch balance
16 Alt. Jumping lunges
Weightlifting
Squat Snatch (6x3 @ 70%)
Squat Snatch
Metcon (AMRAP - Rounds and Reps)
10 min EMOM
10 Deadlifts (unbroken) (even)
20 GHD Situps or 20 T2B (odd)
RX is 60% 1RM
RX+ is 70% 1 RM
Extra Credit
Metcon (Time)
5 Rounds For Time:
30 Cal Row
7 Pull-ups
Rest 3 mins
RX+ CTB
Front Rack Lunge (12-12-12)
Front Rack Lunge
Walking lunge steps with a 15 sec front rack hold before each set
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 11, 2016
Male Clients
1
Ryan
Waller
5:00pm CrossFit
6 x 3 @ 165 lbs
2
Christopher
Cunningham
7:00pm CrossFit
6 x 3 @ 125 lbs
3
Bart
Gurley
8:30 am CrossFit
6 x 3 @ 115 lbs
4
David
Guerra
5:00 am CrossFit
6 x 3 @ 95 lbs
5
Michael
Negron
5:00pm CrossFit
6 x 3 @ 85 lbs
5
Nicholas
Ogilvie
7:00pm CrossFit
6 x 3 @ 85 lbs
6
David
Crumpacker
6:00 am CrossFit
6 x 3 @ 75 lbs
no squat
6
Nir
Nehory
6:00 am CrossFit
6 x 3 @ 75 lbs
7
Casey
Dailey
5:00pm CrossFit
6 x 3 @ 65 lbs
7
Eddie
Cordova
6:00 pm CrossFit
6 x 3 @ 65 lbs
7
Scott
Campbell
5:00pm CrossFit
6 x 3 @ 65 lbs
8
Connor
Yarbrough
6:00 pm CrossFit
6 x 3 @ 60 lbs
9
Dan
Gideon
5:00 am CrossFit
6 x 3 @ 55 lbs
9
Gerard
Rohlich
5:00 am CrossFit
6 x 3 @ 55 lbs
10
John
Hamilton
6:00 am CrossFit
6 x 3 @ 45 lbs
10
KC
Cook
5:00 am CrossFit
6 x 3 @ 45 lbs
good depth/form- felt good
11
Justin
Shibler
7:30 am CrossFit
6 x 3 @ 35 lbs
hang power snatch
11
Vyas
Adiraju
7:30 am CrossFit
6 x 3 @ 35 lbs
hang power snatch
12
Taylor
Eckert
7:00pm CrossFit
6 x 3 @ 0 lbs
65lbs
Female Clients
1
April
Gideon
5:00pm CrossFit
6 x 3 @ 75 lbs
2
Ryan
Riley
6:00 pm CrossFit
6 x 3 @ 65 lbs
3
Lindsay
Williams
6:00 pm CrossFit
6 x 3 @ 55 lbs
3
Lisa
Negron
5:00pm CrossFit
6 x 3 @ 55 lbs
4
Candice
Holland
5:00 am CrossFit
6 x 3 @ 50 lbs
5
Diana
Ysuhuaylas
5:00pm CrossFit
6 x 3 @ 45 lbs
5
Tammy
Carlat
6:00 am CrossFit
6 x 3 @ 45 lbs
6
Cathy
Landry
8:30 am CrossFit
6 x 3 @ 35 lbs
6
Kris
Fanning
7:30 am CrossFit
6 x 3 @ 35 lbs
6
Stacey
Davis
5:00 am CrossFit
6 x 3 @ 35 lbs
6
Sylvia
McCann
8:30 am CrossFit
6 x 3 @ 35 lbs
7
Susan
Jost
5:00 am CrossFit
6 x 3 @ 25 lbs
8
Stephanie
Carenza
5:00 am CrossFit
6 x 3 @ 15 lbs
8
Private
7:00pm CrossFit
6 x 3 @ 15 lbs
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