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Components
Pausing Push Press + ...
Metcon
Settings
Location
(All)
CrossFit Ridgeline
Program
Date
Workout
Four Loko - CrossFit Ridgeline
Class
(All)
6:00am CrossFit
8:00am CrossFit
12:00pm CrossFit
3:30pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (23/15)
Workout
Four Loko
Strength
Pausing Push Press + Push Press
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press
Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk
https://www.youtube.com/watch?v=Xt_qtatp_4g&feature=youtu.be
<<<Demo
Metcon
Metcon (5 Rounds for reps)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats 135/95 (RX+165/115)
Core
3 rounds :
Superman hold x 30 sec
https://www.youtube.com/watch?v=V_P70KRIxow
Candle sticks x 10 total
https://www.youtube.com/watch?v=q7Nc-V1Ptuc
Banded wood choppers x 10 each
https://www.youtube.com/watch?v=f_mJRxLRNXo
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 24, 2020
Male Clients
1
Zack
Mullikin
5:30pm CrossFit
1 x 4 @ 215 lbs
2
Dawson
Sheetz
8:00am CrossFit
1 x 4 @ 205 lbs
3
Curtis
Wentz
5:30pm CrossFit
1 x 4 @ 195 lbs
4
Eric
Kinsley
6:30pm CrossFit
1 x 4 @ 185 lbs
5
Private
4:30pm CrossFit
1 x 4 @ 175 lbs
5
Shawn
Grushecky
5:30pm CrossFit
1 x 4 @ 175 lbs
5
Todd
Dixon
4:30pm CrossFit
1 x 4 @ 175 lbs
6
Brandon
Cook
5:30pm CrossFit
1 x 4 @ 165 lbs
6
Ryan
Cain
6:00am CrossFit
1 x 4 @ 165 lbs
6
Will
Furlow
6:00am CrossFit
1 x 4 @ 165 lbs
7
Aaron
Thomas
12:00pm CrossFit
1 x 4 @ 155 lbs
7
Eric
Pethtel
3:30pm CrossFit
1 x 4 @ 155 lbs
7
Marc
Williams
3:30pm CrossFit
1 x 4 @ 155 lbs
7
Rick
Kyle
12:00pm CrossFit
1 x 4 @ 155 lbs
135, 145, 155
8
Nate
Smith
6:00am CrossFit
1 x 4 @ 145 lbs
9
Greg
Eddy
6:30pm CrossFit
1 x 4 @ 135 lbs
9
Jackson
Cramer
3:30pm CrossFit
1 x 4 @ 135 lbs
10
Chuck
Scatterday
8:00am CrossFit
1 x 4 @ 125 lbs
10
nathan
kinsley
4:30pm CrossFit
1 x 4 @ 125 lbs
11
Karthi
M
6:30pm CrossFit
1 x 4 @ 105 lbs
11
todd
petty
12:00pm CrossFit
1 x 4 @ 105 lbs
12
Jack
Grushecky
5:30pm CrossFit
1 x 4 @ 100 lbs
13
David
j Myers
12:00pm CrossFit
1 x 4 @ 0 lbs
FS
Female Clients
1
Teresa
Stire
8:00am CrossFit
1 x 4 @ 135 lbs
2
Meghan
Phillips
8:00am CrossFit
1 x 4 @ 125 lbs
3
Amelia
Brugnoli
5:30pm CrossFit
1 x 4 @ 115 lbs
3
Brandi
Naylor
3:30pm CrossFit
1 x 4 @ 115 lbs
3
Bri
Kocher
5:30pm CrossFit
1 x 4 @ 115 lbs
3
Hana
Thixton-Nolan
8:00am CrossFit
1 x 4 @ 115 lbs
4
Keba
Vance
8:00am CrossFit
1 x 4 @ 105 lbs
4
Sarah
Civitillo
6:00am CrossFit
1 x 4 @ 105 lbs
5
Kalyn
Noechel
5:30pm CrossFit
1 x 4 @ 100 lbs
6
April
Marshalek
4:30pm CrossFit
1 x 4 @ 85 lbs
6
Casey
Baird
12:00pm CrossFit
1 x 4 @ 85 lbs
6
Natalie
Kovatch
8:00am CrossFit
1 x 4 @ 85 lbs
6
Nicoletta
Ciampa
6:00am CrossFit
1 x 4 @ 85 lbs
7
Haley
Summerfield
6:00am CrossFit
1 x 4 @ 75 lbs
8
Shannon
Morgan
8:00am CrossFit
1 x 4 @ 0 lbs
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