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Components
Paused Front Squat
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 (12/7)
Workout
Friday
Warm-up
15 mins
Weightlifting
25 mins
Paused Front Squat (4x6)
Paused Front Squat
*Same weight across all sets
*3 sec pause in the bottom
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
1000m Row Buy-In
Then AMRAP of…
40 DU
30 Wallballs (Rx+30/20)(20/14)
20 Ring Dips
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, November 25, 2016
Male Clients
1
Robert
Herford
11:00 AM CrossFit
4 x 6 @ 255 lbs
2
Gary
Blount
11:00 AM CrossFit
4 x 6 @ 235 lbs
3
Brett
Williams
9:00 AM CrossFit
4 x 6 @ 155 lbs
3
Shawn
Mirabal
11:00 AM CrossFit
4 x 6 @ 155 lbs
95,115,135,4x6@155
3
Todd
McDaniel
9:00 AM CrossFit
4 x 6 @ 155 lbs
3
Young
Kim
11:00 AM CrossFit
4 x 6 @ 155 lbs
4
Jarrod
Steck
9:00 AM CrossFit
4 x 6 @ 145 lbs
5
Brad
Donovan
11:00 AM CrossFit
4 x 6 @ 135 lbs
5
Brandon
Dirmann
11:00 AM CrossFit
4 x 6 @ 135 lbs
5
Chad
Cockerill
9:00 AM CrossFit
4 x 6 @ 135 lbs
5
Gary
Sunstrom
11:00 AM CrossFit
4 x 6 @ 135 lbs
6
Jason
Cansler
11:00 AM CrossFit
1 x 6 @ 155 lbs
Female Clients
1
Jackie
Cansler
9:00 AM CrossFit
4 x 6 @ 125 lbs
2
Cassie
Steck
9:00 AM CrossFit
4 x 6 @ 100 lbs
3
Charley
Williams
9:00 AM CrossFit
4 x 6 @ 95 lbs
4
Amy
Bullock
11:00 AM CrossFit
4 x 6 @ 85 lbs
focus on upright posture with equal weight shift.... "technique" ...
4
Andrea
Mirabal
11:00 AM CrossFit
4 x 6 @ 85 lbs
4
Macaira
Herford
11:00 AM CrossFit
4 x 6 @ 85 lbs
5
Ann
Berry
9:00 AM CrossFit
4 x 6 @ 75 lbs
65 for 3 rounds
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