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Components
Front Rack Box Squat
Touch n Go Power Clean
Tugboat
Rear Foot Elevated Sp ...
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Oct 4 - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
7:00 CrossFit Group Clases
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (11/16)
Workout
Oct 4
Warm-up
A:
Light 400m Jog
Then,
2 Rounds of with an empty bar:
5 RDLs
5 Muscle Cleans w. empty Bar
5 Front Squats
5 Jump Squats (back on back)
Rest as needed between sets
Then spend 7 minutes on,
Review Power Cleans on Coach Call x 2-3 reps x 2-3 sets.
Strength/Skill
B1: Front Rack Box Squat (EMOM 8: 3 @ 65% of Last Monday 2RM)
B2: Touch n Go Power Clean (3 x 3 Rest 60s)
Adding weight each set working above desired Metcon weight.
Metcon
C: Tugboat (Time)
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
10:00 Cap
Extra Credit
D: Rear Foot Elevated Split Squat (3 x 6 ea. Rest 60s.)
https://www.youtube.com/watch?v=p2GQi2Muv78&feature=youtu.be
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 04, 2018
Male Clients
1
Daniel
Scullion
6:00 CrossFit Group Clase...
8 x 3 @ 225 lbs
2
David
Girardot
7:00 CrossFit Group Clase...
8 x 3 @ 175 lbs
3
Greg
Barber
6:00 CrossFit Group Clase...
8 x 3 @ 165 lbs
3
Stephen
Dees
1:00PM CrossFit Group Cla...
8 x 3 @ 165 lbs
4
Bradley
Farrell
6:00PM CrossFit Group Cla...
8 x 3 @ 150 lbs
5
Brett
Keeler
1:00PM CrossFit Group Cla...
8 x 3 @ 145 lbs
5
Dominic
Talanca
5:00PM CrossFit Group Cla...
8 x 3 @ 145 lbs
6
Alan
Brook
8:45 CrossFit Group Class...
8 x 3 @ 135 lbs
6
Dan
Lee
6:00 CrossFit Group Clase...
8 x 3 @ 135 lbs
6
Paul
Ragan
5:00PM CrossFit Group Cla...
8 x 3 @ 135 lbs
7
Phillip
Jacobs
6:00PM CrossFit Group Cla...
8 x 3 @ 120 lbs
Female Clients
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
8 x 3 @ 135 lbs
125x1x3, 130x1x3, 135x8x3
2
Selena
Boyette
6:00 CrossFit Group Clase...
8 x 3 @ 125 lbs
3
Kimberly
Grenier
6:00PM CrossFit Group Cla...
8 x 3 @ 115 lbs
4
Alyssa
Graham
6:00 CrossFit Group Clase...
8 x 3 @ 105 lbs
4
Denise
Heye
8:45 CrossFit Group Class...
8 x 3 @ 105 lbs
4
Heather
Metzler
8:45 CrossFit Group Class...
8 x 3 @ 105 lbs
4
Kaysie
Keeler
1:00PM CrossFit Group Cla...
8 x 3 @ 105 lbs
4
Shelby
Morge
5:00PM CrossFit Group Cla...
8 x 3 @ 105 lbs
5
Gretchen
Steed
1:00PM CrossFit Group Cla...
8 x 3 @ 95 lbs
6
Lindsey
Gerkens
8:45 CrossFit Group Class...
8 x 3 @ 90 lbs
7
Rachel
Rakes
8:45 CrossFit Group Class...
8 x 3 @ 85 lbs
banded red bands x2
8
Courtney
Steele
6:00PM CrossFit Group Cla...
8 x 3 @ 80 lbs
65%
9
Anna
Zarn
6:00PM CrossFit Group Cla...
8 x 3 @ 65 lbs
9
Monica
Jacobs
8:45 CrossFit Group Class...
8 x 3 @ 65 lbs
10
Brooke
Scacheri
8:45 CrossFit Group Class...
8 x 3 @ 60 lbs
10
Jennifer
Sullivan
8:45 CrossFit Group Class...
8 x 3 @ 60 lbs
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