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Components
Front Squat
Metcon
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Thursday - CrossFit Pineville
Class
(All)
5:30 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
At Home Workout
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (8/4)
Workout
Thursday
Warm-up
15 min
Weightlifting
Front Squat (4,3,2,1,2,3)
Front Squat
E2MOM for 6 sets
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 2 reps @ 85-90%
*Set 6 – 3 reps @ 80-85%
Metcon
Metcon (Time)
21-15-9
Thrusters (115/75)
Bar Facing Burpees
Home Workout
Metcon (Time)
Running Angie partitioned
4 rounds
400 meter run
25 pushups
25 abmat situps
25 air squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 07, 2020
Male Clients
1
Brandon
Shuck
5:30 AM CrossFit
1 x 3 @ 375 lbs
4@300,3@335,2@375,1@415,2@385
2
Robert
Herford
5:30 AM CrossFit
1 x 3 @ 335 lbs
1x1@375#
3
Gary
Blount
6:00 PM CrossFit
1 x 3 @ 245 lbs
3
Jason
Leventis
At Home Workout
1 x 3 @ 245 lbs
CrossFit Blount Casa
4
Jerry
Rolinger
At Home Workout
1 x 3 @ 215 lbs
180, 205, 225, 245, 225, 215
5
Todd
McDaniel
At Home Workout
1 x 3 @ 200 lbs
165,185,205,220,210,200
6
Timothy
Cook
At Home Workout
1 x 3 @ 185 lbs
7
Steve
Jackson
At Home Workout
1 x 3 @ 155 lbs
Luckily I front squat low enough weight to still be able to clean...
Female Clients
1
Shannon
Rolinger
At Home Workout
1 x 3 @ 200 lbs
160, 180, 205, 220, 205, 200
2
Jace
Lundstrom
At Home Workout
1 x 3 @ 160 lbs
135 155 170 185 170 160
3
Robbin
Nolan
5:00 PM CrossFit
1 x 3 @ 105 lbs
4
Maria
Reyes
At Home Workout
1 x 3 @ 95 lbs
Couldn’t go heavier cause I had to clean it first NO RACK!!!! GYM...
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