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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Tuesday - CrossFit Pineville
Class
(All)
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
31 (17/14)
Workout
Tuesday
Warm-up
10 mins
Dynamic Warm-up
Weightlifting
25 mins
Back Squat (Find a heavy 5 rep)
Back Squat
Metcon
Metcon (5 Rounds for reps)
5 Sets every 3 mins
In 2 mins complete:
5 Power Cleans (Rx+ 70% of 1RM PC)(60% 1RM PC)
Max Wallballs (20/14)
*1 minute rest between rounds
*Score is number of wallballs each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 12, 2016
Male Clients
1
Sam
Bowman
5:00 PM CrossFit
1 x 5 @ 315 lbs
2
Chad
Harrell
6:00 AM CrossFit
1 x 5 @ 305 lbs
2
John
Tysinger
6:00 AM CrossFit
1 x 5 @ 305 lbs
3
Andrew
Ross
5:00 PM CrossFit
1 x 5 @ 300 lbs
4
Frayne
Abernathy
9:00 AM CrossFit
1 x 5 @ 295 lbs
5
Kason
Davis
5:00 PM CrossFit
1 x 5 @ 285 lbs
6
Trent
Guild
5:00 PM CrossFit
1 x 5 @ 275 lbs
135, 185, 225
7
Justin
Flatt
6:00 PM CrossFit
1 x 5 @ 255 lbs
8
Young
Kim
7:00 PM CrossFit
1 x 5 @ 220 lbs
9
Alan
Rosero
5:00 PM CrossFit
1 x 5 @ 205 lbs
9
Private
6:00 PM CrossFit
1 x 5 @ 205 lbs
10
Jason
Cansler
6:00 PM CrossFit
1 x 5 @ 185 lbs
11
Private
5:00 PM CrossFit
1 x 5 @ 170 lbs
12
Michael
Eannone
7:00 PM CrossFit
1 x 5 @ 165 lbs
13
Jonathan
Visconti
6:00 PM CrossFit
1 x 5 @ 155 lbs
13
Jose
Aguayo
6:00 AM CrossFit
1 x 5 @ 155 lbs
14
Justin
Higbee
6:00 PM CrossFit
1 x 5 @ 135 lbs
Female Clients
1
Suzanne
Smith
5:00 PM CrossFit
1 x 5 @ 165 lbs
2
Michelle
Shuck
11:00 AM CrossFit
1 x 5 @ 155 lbs
3
Cassie
Steck
11:00 AM CrossFit
1 x 5 @ 145 lbs
3
Michelle
Perno
6:00 AM CrossFit
1 x 5 @ 145 lbs
4
Carolina
Martinez
9:00 AM CrossFit
1 x 5 @ 135 lbs
4
Emperatriz
Martinez
9:00 AM CrossFit
1 x 5 @ 135 lbs
4
Holli
Christ
6:00 AM CrossFit
1 x 5 @ 135 lbs
4
Shannon
Davis
5:00 PM CrossFit
1 x 5 @ 135 lbs
failed on 3rd rep @145
5
Jackie
Cansler
6:00 PM CrossFit
5 x 5 @ 115 lbs
went light
5
Stephanie
Tysinger
5:00 PM CrossFit
5 x 5 @ 115 lbs
5
Courtney
Schuler
9:00 AM CrossFit
1 x 5 @ 115 lbs
6
Erin
Adamaitis
6:00 AM CrossFit
2 x 5 @ 85 lbs
6
Amy
Remer
5:00 PM CrossFit
1 x 5 @ 85 lbs
7
Jennifer
Rosa
9:00 AM CrossFit
1 x 5 @ 80 lbs
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