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Components
Metcon
Metcon
Banded OH Tricep Exte ...
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 16 - 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):
37 (17/20)
Workout
Oct 16
Warm-up
A:
DB Warm-up w. 1 light DB
2 Rounds x 8 reps each:
– Push Press Right
– Push Press Left
– Front Squat Right
– Front Squat Left
– 15 Hollow Rocks
– 10 DB Front Rack Walking Lunges
+
7 Minutes to Review:
Review Handstand Push-ups (scaling) + T2B
Strength/Skill
B: Metcon (Weight)
Pull-up Training Week 2:
4 Rounds of:
8-10 Wide Pronated Grip Inverted Rows
6-8 DB Hammer Curls (heavy DBs)
Rest 90s-2:00 between rounds.
Metcon Prep
C: Metcon (No Measure)
Warm-up HSPU + T2B x 2-3 sets of 5 each.
Metcon
D: Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
Run 400 Meters
15 T2B
12 DB Front Rack Walking Lunges (50, 30) (total)
9 HSPU
Rest 60s after each completed round.
Rx+:(Strict HSPU)
L3: (Use 1 Abmat HSPU)
L2: (Knee Lifts) (35, 25) (10 Box Push-ups)
L1: (Abmat Sit-ups) (25, 15) (8 Box Push-ups)
Extra Credit
E: Banded OH Tricep Extensions (3 x 20. Rest 60s.)
https://www.youtube.com/watch?v=2YWY4ZwuYHc&feature=youtu.be
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 16, 2018
Male Clients
1
Scott
Stalls
8:45 CrossFit Group Class...
160 lbs
2
Brian
Rogers
8:45 CrossFit Group Class...
35 lbs
2
Dan
Glauber
8:45 CrossFit Group Class...
35 lbs
10 8 DBHC
2
Daniel
Scullion
6:00 CrossFit Group Clase...
35 lbs
2
John
Pio
5:00PM CrossFit Group Cla...
35 lbs
2
Kevin
English
5:00PM CrossFit Group Cla...
35 lbs
Pause on reps 3 and 5 on last set of hammer curls.
2
Ryan
Fox
6:00 CrossFit Group Clase...
35 lbs
3
Clark
Wilson
6:00 CrossFit Group Clase...
30 lbs
4
Phillip
Jacobs
5:00PM CrossFit Group Cla...
35 lbs
4
Sammy
Norman
5:00PM CrossFit Group Cla...
35 lbs
4
Stephen
Dees
1:00PM CrossFit Group Cla...
35 lbs
5
Dan
Lee
6:00 CrossFit Group Clase...
30 lbs
5
Dominic
Talanca
5:00PM CrossFit Group Cla...
30 lbs
6
Adam
Zazzali
6:00 CrossFit Group Clase...
25 lbs
6
Rob
Brink
5:00PM CrossFit Group Cla...
25 lbs
6
Scott
Shapiro
1:00PM CrossFit Group Cla...
25 lbs
30 25
7
TJ
Beatty
6:00 CrossFit Group Clase...
20 lbs
Female Clients
1
Heather
Metzler
8:45 CrossFit Group Class...
145 lbs
25 lb db
2
Courtney
Steele
6:00 CrossFit Group Clase...
20 lbs
Knees up
2
Meg
Gemelli
1:00PM CrossFit Group Cla...
20 lbs
6@25
3
Amanda
Wickman
5:00PM CrossFit Group Cla...
20 lbs
3
Anna
Zarn
6:00PM CrossFit Group Cla...
20 lbs
Single arm rows
3
Jade
Knutson Day
6:00 CrossFit Group Clase...
20 lbs
3
Jennifer
Sullivan
8:45 CrossFit Group Class...
20 lbs
Hammer curls
3
Kristy
Norton
5:00PM CrossFit Group Cla...
20 lbs
Body weight feet flat knees bent for rows
3
Selena
Boyette
6:00 CrossFit Group Clase...
20 lbs
3
Shelby
Morge
8:45 CrossFit Group Class...
20 lbs
4
Amanda
Michael
8:45 CrossFit Group Class...
15 lbs
4
Fraleane
Holt
6:00 CrossFit Group Clase...
15 lbs
4
Katie
Ragan
8:45 CrossFit Group Class...
15 lbs
4
Lindsey
Gerkens
8:45 CrossFit Group Class...
15 lbs
4
Mary
Kay McLeod
1:00PM CrossFit Group Cla...
15 lbs
4
Monica
Jacobs
8:45 CrossFit Group Class...
15 lbs
15#DB hammer curls
5
Brooke
Scacheri
8:45 CrossFit Group Class...
12 lbs
5
Karla
Fierimonte
8:45 CrossFit Group Class...
12 lbs
6
Rosemarie
Groner
8:45 CrossFit Group Class...
8 lbs
Did angles pull up to bar scaled
7
Christine
Cadwallader
8:45 CrossFit Group Class...
0 lbs
Bent knees for row
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