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Components
Dual KB Rack Box Squat
Weighted Step-ups
Incline Leg Curls
DB Weighted Jumps
Snatch
Annie
Metcon
Settings
Location
(All)
CrossFit Point Break
Program
BodyFit
BroFit
Cardio Fit
CrossFit
Nutrition Coach
Online Fit
PB Kids
Point Break Recess Camp
Date
Workout
10/23/15 - CrossFit Point Break
Class
(All)
5:15 AM CrossFit
6:15 AM CrossFit
9:15 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (16/7)
Workout
10/23/15
Warm-up
A: Coaches Choice
Competition Warm up
B: Mile
Run 1 mile
Strength
C1: Dual KB Rack Box Squat (4 x 5 )
C2: Weighted Step-ups (4 x 10 35/20)
Weighted Step-ups
Extra Work
D1: Incline Leg Curls (3 x 12 )
D2: DB Weighted Jumps (3 x 5 35/20)
Competition Strength
E: Snatch ( 7×2 @80-90% –)
Snatch
Conditioning
F: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Competition Conditioning
G: Metcon (AMRAP - Rounds and Reps)
AMRAP 30 minutes
Run 800m
15 Power snatch 135/95lbs
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Whiteboard:
Friday, October 23, 2015
Male Clients
1
Private
5:15 AM CrossFit
4 x 5 @ 70 lbs
1
Trey
Forbes
4:30 PM CrossFit
4 x 5 @ 70 lbs
1
JOSE
MELENDEZ
4:30 PM CrossFit
2 x 5 @ 70 lbs
each hand
1
Michael
Gayle
4:30 PM CrossFit
2 x 5 @ 70 lbs
53s-53s-70s-70s
2
Alberto
Fabian
9:15 AM CrossFit
4 x 5 @ 53 lbs
2
Cody
Williams
5:15 AM CrossFit
4 x 5 @ 53 lbs
2
jaron
Becerra
5:15 AM CrossFit
4 x 5 @ 53 lbs
2
Jonathan
Zuniga
5:30 PM CrossFit
3 x 5 @ 53 lbs
2
Jason
Bell
4:30 PM CrossFit
1 x 5 @ 53 lbs
3
James
Harper
9:15 AM CrossFit
4 x 5 @ 44 lbs
3
Gary
Bowker
9:15 AM CrossFit
3 x 5 @ 44 lbs
3
Brian
Wilcox
6:15 AM CrossFit
1 x 5 @ 44 lbs
4
Anil
Hussain
5:30 PM CrossFit
4 x 5 @ 35 lbs
4
Brian
Cresswell
9:15 AM CrossFit
4 x 5 @ 35 lbs
4
charles
lafkoff
9:15 AM CrossFit
3 x 5 @ 35 lbs
4
Jeff
Peltier
5:15 AM CrossFit
1 x 5 @ 35 lbs
Female Clients
1
Leslie
Eldred
5:15 AM CrossFit
2 x 5 @ 36 lbs
2 sets 24#
2
Larissa
Franco
4:30 PM CrossFit
5 x 5 @ 26 lbs
2
Brie
Gomez
4:30 PM CrossFit
4 x 5 @ 26 lbs
2
Cynthia
Aringo
5:30 PM CrossFit
4 x 5 @ 26 lbs
2
Jessica
Ayala
4:30 PM CrossFit
4 x 5 @ 26 lbs
2
Linda
Ramos
9:15 AM CrossFit
4 x 5 @ 26 lbs
2
Brenda
Andrews
9:15 AM CrossFit
3 x 5 @ 26 lbs
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