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Components
Deadlift
Metcon
Settings
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(All)
CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
Friday WOD - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Drive Thru
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
41 (18/23)
Workout
Friday WOD
Deadlift (5x5 deadlift at 65-75%)
Deadlift
Complete 5x5 deadlift with perfect form at about 65-75% of your max. It is okay to adjust the weight as needed from set to set.
Metcon (AMRAP - Reps)
15 minute EMOM of:
Min 1 - Row 12/8 calories
Min 2 - 10-15 wall balls 20/14#
Min 3 - 7 ring dips (pull up practice if completing open)
**if completing the Open on Sunday, use this as a chance to practice these movements. Do not do too many reps on the wall ball/ pull ups.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 08, 2019
Male Clients
1
AJ
Ross
6:00 AM CrossFit
5 x 5 @ 275 lbs
Last at 305
1
Bryan
Bureau
5:30 PM CrossFit
5 x 5 @ 275 lbs
1
Private
4:30 PM CrossFit
5 x 5 @ 275 lbs
1
Mike
Brown
5:00 AM CrossFit
5 x 5 @ 275 lbs
1
Tom
Boyle
5:00 AM CrossFit
5 x 5 @ 275 lbs
2
Andrew
Bauer
4:30 PM CrossFit
5 x 5 @ 255 lbs
2
Chris
Bryant
4:30 PM CrossFit
5 x 5 @ 255 lbs
45-135-225-255x5
2
Clint
VanHoy
8:00 AM CrossFit
5 x 5 @ 255 lbs
3
Dale
Rinkenberger
6:00 AM CrossFit
5 x 5 @ 225 lbs
3
Dale
Rinkenberger
6:00 AM CrossFit
5 x 5 @ 225 lbs
3
Erik
Manning
6:00 AM CrossFit
5 x 5 @ 225 lbs
4
Dave
Lombardo
5:00 AM CrossFit
5 x 5 @ 215 lbs
5
Jason
Jones
5:00 AM CrossFit
5 x 5 @ 205 lbs
6
Aiden
Bryant
4:30 PM CrossFit
5 x 5 @ 195 lbs
7
Chris
Lenox
10:00 AM CrossFit
5 x 5 @ 185 lbs
7
Max
Leaming
5:00 AM CrossFit
5 x 5 @ 185 lbs
8
Robert
Meredith Jr
10:00 AM CrossFit
5 x 5 @ 175 lbs
9
Ezequiel
Ramirez
5:30 PM CrossFit
5 x 5 @ 130 lbs
Female Clients
1
Victoria
Duncan
4:30 PM CrossFit
5 x 5 @ 200 lbs
2
Brianna
Doty
4:30 PM CrossFit
5 x 5 @ 170 lbs
3
Jessyca
Doty
4:30 PM CrossFit
5 x 5 @ 135 lbs
4
Brenda
Miller
8:00 AM CrossFit
5 x 5 @ 125 lbs
4
Vanessa
Cordova
4:30 PM CrossFit
5 x 5 @ 125 lbs
5
Alex
Wright
10:00 AM CrossFit
5 x 5 @ 115 lbs
5
Jami
Latham
10:00 AM CrossFit
5 x 5 @ 115 lbs
5
Monica
Lee
5:30 PM CrossFit
5 x 5 @ 115 lbs
5
Tammy
Lewis
5:00 AM CrossFit
5 x 5 @ 115 lbs
6
Dawn
Galante
6:00 AM CrossFit
5 x 5 @ 105 lbs
6
Jesseca
Rodriguez
10:00 AM CrossFit
5 x 5 @ 105 lbs
6
Julia
Hodge
6:00 AM CrossFit
5 x 5 @ 105 lbs
6
Linda
Wright
6:00 AM CrossFit
5 x 5 @ 105 lbs
6
Linnet
Orbe
10:00 AM CrossFit
5 x 5 @ 105 lbs
6
Rachel
Bard
4:30 PM CrossFit
5 x 5 @ 105 lbs
7
Amy
Linton
10:00 AM CrossFit
5 x 5 @ 95 lbs
8
Yvonne
Peterson
4:30 PM CrossFit
5 x 5 @ 70 lbs
9
Paulina
Dudkiewicz
5:30 PM CrossFit
5 x 5 @ 60 lbs
10
Rachel
Blackwell
10:00 AM CrossFit
1 x 5 @ 175 lbs
10
Saskia
Arnesen
10:00 AM CrossFit
1 x 5 @ 175 lbs
10
Silvana
Scherer
5:30 PM CrossFit
1 x 5 @ 100 lbs
10
Terry
VanHoy
8:00 AM CrossFit
1 x 5 @ 95 lbs
10
Tonika
Taylor
6:00 AM CrossFit
1 x 5 @ 165 lbs
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