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Components
Hang Power Clean
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Wednesday - 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):
24 (8/16)
Workout
Wednesday
Warm-up
15 mins
Dynamic Warm-up/Barbell Warm-up
Weightlifting
20 mins
Hang Power Clean (5x5)
Hang Power Clean
*No higher than 60% 1RM PC
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
5 Burpee Box Jumps (24/20)
15 Air Squats
200m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 25, 2015
Male Clients
1
Andrew
Ross
5:00 PM CrossFit
5 x 5 @ 115 lbs
1
Jose
Aguayo
5:00 PM CrossFit
5 x 5 @ 115 lbs
2
Alan
Rosero
6:00 PM CrossFit
5 x 5 @ 105 lbs
2
JR
Nunn
5:00 AM CrossFit
5 x 5 @ 105 lbs
3
Chad
Cockerill
6:00 PM CrossFit
5 x 5 @ 95 lbs
3
Jonathan
Visconti
11:00 AM CrossFit
5 x 5 @ 95 lbs
4
Justin
Higbee
11:00 AM CrossFit
5 x 5 @ 65 lbs
Supposed to be 60%. Felt about 60%
5
Casey
Smith
9:00 AM CrossFit
1 x 5 @ 205 lbs
Female Clients
1
Esther
Aguayo
5:00 PM CrossFit
5 x 5 @ 88 lbs
2
Amy
Bullock
9:00 AM CrossFit
5 x 5 @ 85 lbs
2
Michelle
Shuck
11:00 AM CrossFit
5 x 5 @ 85 lbs
2
Suzanne
Smith
9:00 AM CrossFit
5 x 5 @ 85 lbs
3
Stephanie
Tysinger
9:00 AM CrossFit
5 x 5 @ 75 lbs
4
Corey
Knight
6:00 AM CrossFit
5 x 5 @ 65 lbs
4
Holli
Christ
6:00 AM CrossFit
5 x 5 @ 65 lbs
4
Lisa
Hovis
9:00 AM CrossFit
5 x 5 @ 65 lbs
5
Summer
Nunn
5:00 AM CrossFit
5 x 5 @ 60 lbs
6
Carolina
Martinez
7:00 PM CrossFit
5 x 5 @ 55 lbs
6
Courtney
Schuler
11:00 AM CrossFit
5 x 5 @ 55 lbs
6
Rachel
Klahr
5:00 PM CrossFit
5 x 5 @ 55 lbs
7
Jennifer
Rosa
9:00 AM CrossFit
5 x 5 @ 50 lbs
7
Shelly
Jones
9:00 AM CrossFit
5 x 5 @ 50 lbs
8
Omayra
Rosa
9:00 AM CrossFit
5 x 5 @ 45 lbs
9
Emperatriz
Martinez
7:00 PM CrossFit
5 x 5 @ 40 lbs
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