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Components
Front Squat
Metcon
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
CF - 9/13/21 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
4:00 PM 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):
26 (13/13)
Workout
CF - 9/13/21
A:
3 sets
200m run
10 bootstrappers
5 elbow rotations w/ barbell
5 front squats
B: Front Squat (5x3 @80-82%; rest 2:00)
C: Metcon (AMRAP - Rounds)
EMOM 10
3 power clean 95/65
3 hang squat clean
3 s2oh
if 95/65 is too heavy, choose a weight you can cycle efficiently.
Score is rds completed
D: Metcon (Time)
3 Rounds for Time:
GPP:
30 wall ball 20/14
50 DU
30/25 cal machine
COMP:
30 wall ball 30/20
100 DU
30/25 cal row
10:00 cap
E: Metcon (No Measure)
Bonus Fitness / Cool Down
1 set:
:90 amrap v-up
:accumulate :45 hanging L sit
60 seated pike lifts
Cooldown:
1:00 at each
Couch stretch
Pigeon stretch
Seated Straddle
Standing hamstring
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 13, 2021
Male Clients
1
Daniel
Esborg
5:00 PM CrossFit
5 x 3 @ 305 lbs
2
Tyler
Parker
5:00 AM CrossFit
5 x 3 @ 275 lbs
3
Alex
Adkins
5:00 AM CrossFit
5 x 3 @ 265 lbs
4
JD
Mason
5:00 PM CrossFit
5 x 3 @ 245 lbs
245x3, 255x2
5
Jason
Deloney
4:00 PM CrossFit
5 x 3 @ 235 lbs
1130am class
6
Mark
Miller
6:00 AM CrossFit
5 x 3 @ 225 lbs
7
Tanner
Yancy
5:00 PM CrossFit
5 x 3 @ 205 lbs
8
Ben
Hanback
11:30 AM CrossFit
5 x 3 @ 195 lbs
9
Voncha
Reddy
7:00am CrossFit
5 x 3 @ 185 lbs
10
Garrett
McKnight
6:00 PM CrossFit
5 x 3 @ 165 lbs
10
Tom
Daniel
4:00 PM CrossFit
5 x 3 @ 165 lbs
11
Chris
Weber
6:00 PM CrossFit
5 x 3 @ 155 lbs
12
David
Lewis
5:00 PM CrossFit
2 x 3 @ 225 lbs
185/205/215/225/225
Female Clients
1
Marlowe
Hillyer
5:00 PM CrossFit
5 x 3 @ 200 lbs
175-185-195-200-195
2
Maddison
McBurnie
5:00 PM CrossFit
5 x 3 @ 155 lbs
3
Colette
SavageJones
5:00 AM CrossFit
5 x 3 @ 150 lbs
4
Camille
Cline
11:30 AM CrossFit
5 x 3 @ 145 lbs
4
jessica
white
6:00 PM CrossFit
5 x 3 @ 145 lbs
4
Jordan
Wylie
6:00 AM CrossFit
5 x 3 @ 145 lbs
4
Ryan
Elizabeth ...
11:30 AM CrossFit
5 x 3 @ 145 lbs
5
Becca
Esborg
5:00 PM CrossFit
5 x 3 @ 125 lbs
5
Tori
Tesmer
4:00 PM CrossFit
5 x 3 @ 125 lbs
6
Shannon
Lyczkowski
6:00 PM CrossFit
5 x 3 @ 115 lbs
7
Private
6:00 PM CrossFit
5 x 3 @ 95 lbs
7
Hannah
Swingle
7:00am CrossFit
5 x 3 @ 95 lbs
8
Alaina
Hahnfeldt
6:00 PM CrossFit
4 x 3 @ 140 lbs
1set @135, then 4 sets @140
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