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Components
Paused Front Squat
Front Squat
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Friday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM 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):
28 (17/11)
Workout
Friday
Warm-up
15 mins
Weightlifting
30 mins
Pause Front Squat
Build to a 5-rep max in 15 mins
Followed by…
Front Squat
E2MOM for 6 sets
6 x at 75% of 1RM
Paused Front Squat (Build to a heavy 5 rep max in 15 mins)
Paused Front Squat
Front Squat (6x6 at 75% of 1RM)
Front Squat
Metcon
Metcon (Time)
50/30 Cal Row
50 KBS (Rx+2/1.25)(1.5/1)
50 Goblet Squats (Rx+2/1.25)(1.5/1)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 22, 2017
Male Clients
1
Brandon
Shuck
5:00 PM CrossFit
1 x 5 @ 320 lbs
Can go heavier.
2
Travis
Stutts
6:00 PM CrossFit
1 x 5 @ 225 lbs
3
Dan
Carley
5:00 PM CrossFit
1 x 5 @ 195 lbs
4
Carlos
Jara
11:00 AM CrossFit
1 x 5 @ 185 lbs
4
Kason
Davis
9:00 AM CrossFit
1 x 5 @ 185 lbs
4
Mac
Baker
6:00 PM CrossFit
1 x 5 @ 185 lbs
4
Sam
Bowman
6:00 AM CrossFit
1 x 5 @ 185 lbs
5
Todd
McDaniel
5:00 AM CrossFit
1 x 5 @ 175 lbs
6
Brad
Brodzinski
5:00 PM CrossFit
1 x 5 @ 155 lbs
5x135...
6
David
Seaman
6:00 PM CrossFit
1 x 5 @ 155 lbs
6
Hermanta
Koirala
6:00 PM CrossFit
1 x 5 @ 155 lbs
6
Jason
Cansler
5:00 AM CrossFit
1 x 5 @ 155 lbs
7
Augusto
Benitez
5:00 PM CrossFit
1 x 5 @ 145 lbs
7
Steve
Schuler
9:00 AM CrossFit
1 x 5 @ 145 lbs
8
Rikki
Bower
5:00 PM CrossFit
1 x 5 @ 95 lbs
35 lbs bar, 2 x 15 lbs ea side
9
Scott
Hall
5:00 PM CrossFit
1 x 5 @ 75 lbs
10
Emilio
Lemus
6:00 PM CrossFit
1 x 5 @ 55 lbs
Female Clients
1
Jackie
Cansler
5:00 AM CrossFit
1 x 5 @ 145 lbs
1
Jen
Schult
5:00 AM CrossFit
1 x 5 @ 145 lbs
2
Amy
Bullock
5:00 PM CrossFit
1 x 5 @ 105 lbs
2
Page
Hannon
6:00 AM CrossFit
1 x 5 @ 105 lbs
3
Jenny
Rosas
11:00 AM CrossFit
1 x 5 @ 95 lbs
3
Rachel
Klahr
5:00 AM CrossFit
1 x 5 @ 95 lbs
4
Fanny
B Roberts
5:00 PM CrossFit
1 x 5 @ 90 lbs
5
Evelyn
Karras
6:00 PM CrossFit
1 x 5 @ 85 lbs
6
Private
6:00 PM CrossFit
1 x 5 @ 75 lbs
7
Jennifer
Rosa
9:00 AM CrossFit
1 x 5 @ 70 lbs
8
Omayra
Rosa
9:00 AM CrossFit
1 x 5 @ 55 lbs
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