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Components
Power Clean
Weighted Pull-ups
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):
33 (18/15)
Workout
Monday
Work harder than you think you did yesterday.
Warm-up
15 mins
Weightlifting
30 mins
ALT E2MOM for 10 sets
4 Power Clean
2-3 Weighted Pull-ups
*Not TNG on PC
*Scale to strict pull-ups if no weighted
Power Clean (5x4)
Power Clean
Weighted Pull-ups (5x3)
The Strict Pull-up
Metcon
Metcon (Time)
3 Rounds
10 Power Cleans (155/105)
10 Burpee Box Jumps (24/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 14, 2016
Male Clients
1
Brandon
Shuck
6:00 AM CrossFit
5 x 4 @ 275 lbs
2
Robert
Herford
7:00 PM CrossFit
5 x 4 @ 255 lbs
3
Gary
Blount
5:00 PM CrossFit
5 x 4 @ 235 lbs
4
Travis
Bond
7:00 PM CrossFit
5 x 4 @ 225 lbs
5
Kason
Davis
11:00 AM CrossFit
5 x 4 @ 205 lbs
6
Charles
Warnick
6:00 PM CrossFit
5 x 4 @ 165 lbs
7
Michael
Eannone
7:00 PM CrossFit
5 x 4 @ 155 lbs
7
Steve
Schuler
5:00 PM CrossFit
5 x 4 @ 155 lbs
7
Young
Kim
7:00 PM CrossFit
5 x 4 @ 155 lbs
8
Gary
Sunstrom
9:00 AM CrossFit
5 x 4 @ 135 lbs
8
Justin
Mirabal
7:00 PM CrossFit
5 x 4 @ 135 lbs
9
Brandon
Dirmann
6:00 AM CrossFit
5 x 4 @ 125 lbs
10
Joel
Hargett
9:00 AM CrossFit
4 x 4 @ 145 lbs
1x4 @125
10
Jon
McConnell
11:00 AM CrossFit
3 x 4 @ 175 lbs
2 x 4 @ 155
10
Jason
Cansler
6:00 PM CrossFit
2 x 4 @ 185 lbs
3@155
10
Travis
Stutts
7:00 PM CrossFit
2 x 4 @ 225 lbs
10
Brett
Williams
7:00 PM CrossFit
1 x 4 @ 165 lbs
felt heavy
10
Mike
Hannon
5:00 PM CrossFit
1 x 4 @ 135 lbs
Female Clients
1
Amanda
Klosterman
7:00 PM CrossFit
5 x 4 @ 135 lbs
2
Lana
Moeller
6:00 AM CrossFit
5 x 4 @ 130 lbs
3
Michelle
Shuck
9:00 AM CrossFit
5 x 4 @ 115 lbs
3
Shannon
Davis
11:00 AM CrossFit
5 x 4 @ 115 lbs
4
Holli
Christ
6:00 AM CrossFit
5 x 4 @ 105 lbs
65, 85,95 105
5
Andrea
Mirabal
7:00 PM CrossFit
5 x 4 @ 85 lbs
5
Cara
Stutts
6:00 PM CrossFit
5 x 4 @ 85 lbs
5
Courtney
Schuler
9:00 AM CrossFit
5 x 4 @ 85 lbs
6
Rachel
Hedrick
5:00 PM CrossFit
5 x 4 @ 80 lbs
7
Charley
Williams
9:00 AM CrossFit
5 x 4 @ 75 lbs
7
Mallory
Fiery
11:00 AM CrossFit
5 x 4 @ 75 lbs
7
Page
Hannon
5:00 PM CrossFit
5 x 4 @ 75 lbs
8
Ivette
Morales
6:00 AM CrossFit
5 x 4 @ 65 lbs
9
Michelle
Perno
7:00 PM CrossFit
4 x 4 @ 85 lbs
1x5 @65
9
Jane
Minovskaya
7:00 PM CrossFit
2 x 4 @ 85 lbs
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