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Components
Paused Front Squat
Bent Over Row
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):
34 (23/11)
Workout
Monday
Don't decrease the goal, increase the effort.
Warm-up
15 mins
Weightlifting
30 mins
15 mins
Pause Front Squat
*Every 30 seconds for 12 sets
*Use 90% of last weeks 1-RM
15 min
Bent Over Row
3x6
*Same weight across all sets
Paused Front Squat (12x1 @ 90% of last week's 1RM)
Bent Over Row (3x6)
Metcon
Metcon (Time)
For time:
12-9-6
C2B (Rx+ Ring MU)
Front Squats (Rx+205/135)(155/95)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 25, 2017
Male Clients
1
Jake
Jerles
7:00 PM CrossFit
12 x 1 @ 320 lbs
2
Travis
Stutts
6:00 PM CrossFit
12 x 1 @ 285 lbs
3
Carlos
Jara
6:00 PM CrossFit
12 x 1 @ 245 lbs
3
Gary
Blount
5:00 PM CrossFit
12 x 1 @ 245 lbs
4
Dan
Carley
5:00 AM CrossFit
12 x 1 @ 225 lbs
4
Isaiah
Fitzgerald
11:00 AM CrossFit
12 x 1 @ 225 lbs
5
Samuel
Fitzgerald
11:00 AM CrossFit
12 x 1 @ 215 lbs
6
Michael
Eannone
6:00 PM CrossFit
12 x 1 @ 200 lbs
7
Anthony
Franklin
9:00 AM CrossFit
12 x 1 @ 185 lbs
8
Jacob
Gloudemans
6:00 PM CrossFit
12 x 1 @ 165 lbs
9
David
Seaman
6:00 PM CrossFit
12 x 1 @ 155 lbs
9
Gary
Sunstrom
9:00 AM CrossFit
12 x 1 @ 155 lbs
9
Hermanta
Koirala
6:00 PM CrossFit
12 x 1 @ 155 lbs
9
Michael
Smith
5:00 PM CrossFit
12 x 1 @ 155 lbs
9
Todd
McDaniel
5:00 AM CrossFit
12 x 1 @ 155 lbs
10
Ben
Kufert
11:00 AM CrossFit
12 x 1 @ 145 lbs
10
Mark
Darvill
5:00 AM CrossFit
12 x 1 @ 145 lbs
11
Mike
Noll
11:00 AM CrossFit
12 x 1 @ 130 lbs
12
Mike
Morelli
5:00 AM CrossFit
12 x 1 @ 115 lbs
13
Rikki
Bower
5:00 PM CrossFit
12 x 1 @ 95 lbs
35 lbs bar, 2 x 15 lbs ea side
14
Charles
Kennedy
9:00 AM CrossFit
12 x 1 @ 85 lbs
14
Scott
Hall
5:00 PM CrossFit
12 x 1 @ 85 lbs
15
Emilio
Lemus
7:00 PM CrossFit
12 x 1 @ 55 lbs
Female Clients
1
Jen
Schult
5:00 AM CrossFit
12 x 1 @ 165 lbs
2
Cassie
Chadwell
7:00 PM CrossFit
12 x 1 @ 155 lbs
3
Caitlin
Woodrow
7:00 PM CrossFit
12 x 1 @ 125 lbs
4
Seirra
Dawson
5:00 PM CrossFit
12 x 1 @ 110 lbs
5
Alyssa
Carlson
5:00 AM CrossFit
12 x 1 @ 105 lbs
5
Jenny
Rosas
6:00 PM CrossFit
12 x 1 @ 105 lbs
6
Courtney
Schuler
11:00 AM CrossFit
12 x 1 @ 95 lbs
6
Evelyn
Karras
7:00 PM CrossFit
12 x 1 @ 95 lbs
7
Ivette
Morales
11:00 AM CrossFit
12 x 1 @ 90 lbs
8
Fanny
Bethencourt
5:00 PM CrossFit
12 x 1 @ 85 lbs
8
Jasmine
Nivens
9:00 AM CrossFit
12 x 1 @ 85 lbs
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