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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
Monday 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
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
41 (19/22)
Workout
Monday WOD
Front Squat (4x 3 front squat + 6 back squat @ 80% of FS max)
Front Squat
Complete 4 sets of 3 front squats + 6 back squats at 80% of front squat max . No Rest between Fs and Bs. About 2:00 rest between sets.
Metcon (Time)
5 rounds for time of:
7 power clean and push jerk 95/65#
Sprint 200m
7 power snatches 95/65#
Rest 1:00 between rounds
RX+ 135/95#, 7 rounds
Each round is a sprint. Score is time on clock when you finish final round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 02, 2019
Male Clients
1
Private
4:30 PM CrossFit
4 x 3 @ 285 lbs
2
Tom
Boyle
5:00 AM CrossFit
4 x 3 @ 245 lbs
3
Paul
Miller
8:00 AM CrossFit
4 x 3 @ 220 lbs
4
Adam
Doty
4:30 PM CrossFit
4 x 3 @ 195 lbs
5
Private
5:00 AM CrossFit
4 x 3 @ 185 lbs
5
Erik
Manning
5:30 PM CrossFit
4 x 3 @ 185 lbs
5
Harris
Frank
5:00 AM CrossFit
4 x 3 @ 185 lbs
6
Patrick
Dedoyard
5:30 PM CrossFit
4 x 3 @ 155 lbs
7
Dale
Rinkenberger
6:00 AM CrossFit
4 x 3 @ 145 lbs
7
Mike
Anderson
6:00 AM CrossFit
4 x 3 @ 145 lbs
8
Dave
Lombardo
5:00 AM CrossFit
4 x 3 @ 135 lbs
8
James gill ...
l
7:30 PM CrossFit
4 x 3 @ 135 lbs
light to work back in
8
Jim
Bolen
7:30 PM CrossFit
4 x 3 @ 135 lbs
stayed light
8
Keith
Jones
7:30 PM CrossFit
4 x 3 @ 135 lbs
9
Brent
Curtis
5:30 PM CrossFit
4 x 3 @ 115 lbs
last set 135
9
Robert
Meredith Jr
10:00 AM CrossFit
4 x 3 @ 115 lbs
10
David
Johnson
8:00 AM CrossFit
4 x 3 @ 110 lbs
11
Private
7:30 PM CrossFit
4 x 3 @ 95 lbs
12
Johny
Mathur
Drive Thru
4 x 3 @ 90 lbs
4 sets of {3 FS + 6 BS}
Female Clients
1
Victoria
Duncan
5:00 AM CrossFit
4 x 3 @ 155 lbs
Felt good
2
Brianna
Doty
4:30 PM CrossFit
4 x 3 @ 115 lbs
3
Brenda
Miller
8:00 AM CrossFit
4 x 3 @ 110 lbs
4
Allison
Elliott
5:00 AM CrossFit
4 x 3 @ 105 lbs
4
Monica
Dingler
8:00 AM CrossFit
4 x 3 @ 105 lbs
4
Rachel
Blackwell
10:00 AM CrossFit
4 x 3 @ 105 lbs
4
Saskia
Arnesen
10:00 AM CrossFit
4 x 3 @ 105 lbs
5
Jessyca
Doty
4:30 PM CrossFit
4 x 3 @ 100 lbs
6
Michelle
Vaughn
6:00 AM CrossFit
4 x 3 @ 95 lbs
6
Tammy
Lewis
5:00 AM CrossFit
4 x 3 @ 95 lbs
6
Tracy
Jennings
6:00 AM CrossFit
4 x 3 @ 95 lbs
7
Vanessa
Cordova
7:30 PM CrossFit
4 x 3 @ 90 lbs
8
Liz
Bunker
4:30 PM CrossFit
4 x 3 @ 85 lbs
9
Jessica
Cowell
7:30 PM CrossFit
4 x 3 @ 75 lbs
9
Linnet
Orbe
6:00 AM CrossFit
4 x 3 @ 75 lbs
9
Sharon
Brooks
6:00 AM CrossFit
4 x 3 @ 75 lbs
10
Rachel
Bard
5:30 PM CrossFit
4 x 3 @ 70 lbs
11
Alex
Wright
10:00 AM CrossFit
4 x 3 @ 65 lbs
12
Michelle
Gillespie
8:00 AM CrossFit
4 x 3 @ 55 lbs
13
Linda
Wright
6:00 AM CrossFit
4 x 3 @ 35 lbs
14
Karen
Sagon
6:00 AM CrossFit
4 x 3 @ 32 lbs
15
Natalie
Cosson
6:00 AM CrossFit
4 x 3 @ 0 lbs
35
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