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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Monday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (18/19)
Workout
Monday
Warm-up
15 mins
Weightlifting
20 mins
Front Squat (3x3)
Front Squat
*Same weight across all sets
Metcon
Metcon (Time)
4 Rounds
400m Run
30 Abmat Sit-ups
40 Air Squats (Rx+20 pistols)
10 Power Cleans (Rx+135/95)(95/65)
*20 minute cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 20, 2016
Male Clients
1
Robert
Herford
6:00 PM CrossFit
3 x 3 @ 315 lbs
2
Chad
Harrell
5:00 AM CrossFit
3 x 3 @ 275 lbs
2
Travis
Stutts
6:00 PM CrossFit
3 x 3 @ 275 lbs
3
Andrew
Ross
5:00 PM CrossFit
3 x 3 @ 235 lbs
4
Travis
Bond
7:00 PM CrossFit
3 x 3 @ 225 lbs
5
Richard
Kapcha
5:00 PM CrossFit
3 x 3 @ 205 lbs
6
Gabriel
Flecha
5:00 PM CrossFit
3 x 3 @ 195 lbs
7
Jason
Cansler
6:00 PM CrossFit
3 x 3 @ 185 lbs
8
Michael
Eannone
7:00 PM CrossFit
3 x 3 @ 180 lbs
9
Justin
Higbee
9:00 AM CrossFit
3 x 3 @ 175 lbs
9
Kason
Davis
5:00 PM CrossFit
3 x 3 @ 175 lbs
9
Todd
McDaniel
5:00 AM CrossFit
3 x 3 @ 175 lbs
10
James
Gutin
11:00 AM CrossFit
3 x 3 @ 165 lbs
11
Chad
Cockerill
9:00 AM CrossFit
3 x 3 @ 155 lbs
11
Gary
Sunstrom
9:00 AM CrossFit
3 x 3 @ 155 lbs
12
Aaron
Muck
7:00 PM CrossFit
3 x 3 @ 135 lbs
13
Mike
Hannon
5:00 PM CrossFit
3 x 3 @ 95 lbs
105 on last set
14
Brayden
Muck
7:00 PM CrossFit
3 x 3 @ 65 lbs
Female Clients
1
Amanda
Klosterman
7:00 PM CrossFit
3 x 3 @ 185 lbs
2
Jackie
Cansler
9:00 AM CrossFit
3 x 3 @ 165 lbs
3
Rachel
Klahr
6:00 PM CrossFit
3 x 3 @ 155 lbs
4
Lana
Moeller
11:00 AM CrossFit
3 x 3 @ 145 lbs
Used to be my 1RM!!
5
Holli
Christ
6:00 AM CrossFit
3 x 3 @ 135 lbs
5
Michelle
Shuck
11:00 AM CrossFit
3 x 3 @ 135 lbs
5
Suzanne
Smith
5:00 PM CrossFit
3 x 3 @ 135 lbs
6
Macaira
Herford
5:00 PM CrossFit
3 x 3 @ 120 lbs
7
Cassie
Steck
11:00 AM CrossFit
3 x 3 @ 115 lbs
7
Lisa
Hovis
5:00 PM CrossFit
3 x 3 @ 115 lbs
8
Carolina
Martinez
7:00 PM CrossFit
3 x 3 @ 105 lbs
9
Corey
Knight
7:00 PM CrossFit
3 x 3 @ 100 lbs
10
Laura
Yakamna
6:00 PM CrossFit
3 x 3 @ 95 lbs
11
Georgia
Rivers
6:00 AM CrossFit
3 x 3 @ 90 lbs
12
Wendy
Raider
5:00 PM CrossFit
3 x 3 @ 85 lbs
13
Cara
Stutts
6:00 PM CrossFit
3 x 3 @ 80 lbs
14
Cindi
Muck
7:00 PM CrossFit
3 x 3 @ 65 lbs
14
Page
Hannon
5:00 PM CrossFit
3 x 3 @ 65 lbs
15
Eowyn
Muck
7:00 PM CrossFit
3 x 3 @ 35 lbs
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