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Components
Sumo Deadlift
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Friday - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (9/10)
Workout
Friday
Warm-up
15 mins
Weightlifting
20 mins
Sumo Deadlift (2, 2, 2, 2, 2)
Sumo Deadlift
*Climbing weight for 5 sets
Metcon
Metcon (Time)
4 Rounds
100m Suitcase Carry (1.5/1)
100m Walking Lunge
1 min Plank
*Same hand the entire 100m suitcase carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 12, 2016
Male Clients
1
Robert
Herford
9:00 AM CrossFit
1 x 2 @ 475 lbs
2
Brett
Williams
6:00 PM CrossFit
1 x 2 @ 315 lbs
2
Travis
Stutts
6:00 PM CrossFit
1 x 2 @ 315 lbs
3
Dan
Carley
6:00 PM CrossFit
1 x 2 @ 295 lbs
4
Jason
Cansler
6:00 PM CrossFit
2 x 2 @ 245 lbs
2@225
4
Chad
Jenkins
11:00 AM CrossFit
1 x 2 @ 245 lbs
5
Jarrod
Steck
11:00 AM CrossFit
1 x 2 @ 235 lbs
started at 185 and built up. 3 sets of 3 to start
6
Samuel
Morgan
6:00 AM CrossFit
1 x 2 @ 225 lbs
7
Michael
Fiery
5:00 PM CrossFit
1 x 2 @ 185 lbs
Female Clients
1
Jackie
Cansler
9:00 AM CrossFit
1 x 2 @ 210 lbs
2
Cassie
Steck
11:00 AM CrossFit
1 x 2 @ 180 lbs
3
Holli
Christ
6:00 AM CrossFit
1 x 2 @ 165 lbs
3
Lisa
Hovis
5:00 PM CrossFit
1 x 2 @ 165 lbs
4
Private
11:00 AM CrossFit
2 x 2 @ 120 lbs
5
Jasmine
Nivens
11:00 AM CrossFit
1 x 2 @ 105 lbs
5
Kelsey
Hight
5:00 PM CrossFit
1 x 2 @ 105 lbs
6
Pam
Overcash
5:00 PM CrossFit
1 x 2 @ 65 lbs
Worked on light set and technique
7
Sarah
Carley
6:00 PM CrossFit
5 x 2 @ 60 lbs
7
Charley
Williams
6:00 PM CrossFit
1 x 2 @ 60 lbs
light, working form
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