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Components
MisFit Clean Complex
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
11/30/2016 - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:30 am CrossFit
8:30 am 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):
37 (19/18)
Workout
11/30/2016
Warm-up
3 rounds:
20 yard bear crawl
20 Jump Squats
Weightlifting
MisFit Clean Complex ( 1 Complex EMOM 10min)
Without dropping the bar perform:
1 Power Clean
1 Push Jerk
1 Front Squat
1 Hang Squat Clean
1 Split Jerk
Start at 70% 1RM and build if you can or want. (Record sets and reps of best weight)
Metcon
Metcon (Time)
4 Rounds
21 KB Russian Swing 53/35s
10 Burpee Box Jumps 24/20″
Rest :60
RX+ 15 Burpee Box Jumps
Extra Credit
Metcon (Time)
15 rounds:
1 Strict Pull-up
2 Strict HSPU
3 OHS 135/95
RX+ 1 MU (strict if possible)
2 Strict HSPU
3 OHS @ 185/125
Metcon (Time)
10min Time Cap:
Accumulate 6 min Overhead Hold with plate: 45/25
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 30, 2016
Male Clients
1
Rob
Helm
6:00 pm CrossFit
2 x 1 @ 235 lbs
6 set 165, 2 sets 185, 2 sets 235
2
Eric
Wrona
5:00 pm CrossFit
3 x 1 @ 205 lbs
165/2 185/2 195/2 205/4 missed hang on rep 9
3
Ryan
Waller
5:00 pm CrossFit
1 x 1 @ 195 lbs
4
Brian
Purcell
5:00 pm CrossFit
1 x 1 @ 175 lbs
155 then 175
4
Zach
Sawyer
5:00 pm CrossFit
1 x 1 @ 175 lbs
5
Amir
Ehrmann
7:00pm CrossFit
1 x 1 @ 165 lbs
4x115 4x145 2x165
5
Casey
Dailey
5:00 pm CrossFit
1 x 1 @ 165 lbs
6
Eric
Leininger
5:00 am CrossFit
1 x 1 @ 155 lbs
135 1-5
6
Matt
Gideon
8:30 am CrossFit
1 x 1 @ 155 lbs
7
Layton
Dale
7:30 am CrossFit
3 x 1 @ 135 lbs
1x95, 3x115, 3x125, 3x135
7
Jonathan
Antolin
6:00 pm CrossFit
1 x 10 @ 135 lbs
115 LB first 8 Reps, 135 last 2 Reps
8
Scott
Campbell
5:00 pm CrossFit
2 x 1 @ 125 lbs
2 @ 95, 3 @ 105, 3 @ 115, 2 @ 125
8
Gerard
Rohlich
5:00 am CrossFit
1 x 8 @ 125 lbs
2x 115
8
Charles
Williams
5:00 pm CrossFit
1 x 1 @ 125 lbs
8
David
Guerra
5:00 am CrossFit
1 x 1 @ 125 lbs
8
Private
6:00 am CrossFit
1 x 1 @ 125 lbs
9
Taylor
Eckert
6:00 pm CrossFit
1 x 1 @ 115 lbs
10
Private
6:00 pm CrossFit
1 x 1 @ 85 lbs
11
JP
Perino
5:00 am CrossFit
1 x 1 @ 65 lbs
Female Clients
1
Erin
Johnson
5:00 am CrossFit
1 x 1 @ 95 lbs
2
Alexandria
Berrios
6:00 pm CrossFit
1 x 1 @ 85 lbs
2
Au'Bree
Beard
5:00 am CrossFit
1 x 1 @ 85 lbs
2
Jessica
McNeil
5:00 am CrossFit
1 x 1 @ 85 lbs
2
Kayla
Alba
5:00 pm CrossFit
1 x 1 @ 85 lbs
3
Beth
Lee
5:00 am CrossFit
1 x 1 @ 75 lbs
4
Kris
Fanning
7:30 am CrossFit
1 x 1 @ 70 lbs
4
Mary
Gonzalez
8:30 am CrossFit
1 x 1 @ 70 lbs
5
Candice
Holland
5:00 am CrossFit
1 x 1 @ 65 lbs
5
Karen
Offutt
6:00 am CrossFit
1 x 1 @ 65 lbs
5
Keren
Nehory
6:00 am CrossFit
1 x 1 @ 65 lbs
6
Cathy
Landry
5:00 pm CrossFit
1 x 1 @ 55 lbs
6
Chetiqua
Beard
5:00 am CrossFit
1 x 1 @ 55 lbs
6
Cory
Coe
5:00 am CrossFit
1 x 1 @ 55 lbs
6
Tori
Verville
6:00 pm CrossFit
1 x 1 @ 55 lbs
7
Aya
Pitcovski
6:00 pm CrossFit
1 x 1 @ 45 lbs
8
Katy
Dailey
5:00 am CrossFit
1 x 1 @ 35 lbs
Not sure how many reps?
8
Susan
Jost
5:00 am CrossFit
1 x 1 @ 35 lbs
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