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Components
Johnson
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Saturday - CrossFit Pineville
Class
(All)
8:30 AM
9:30 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (6/4)
Workout
Saturday
Warm-up
15 mins
Dynamic Warm-up
Metcon
Johnson (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
9 Deadlifts (245/165 lb)
8 Muscle-Ups
9 Squat Cleans (155/105 lb)
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson
click here
*Performed as Partners!
*Deadlift should be about 50% of 1RM
*Scale Ring MU to Bar MU or 8 Strict Pull-ups & 8 HR Push-ups
*Fitness option - scale to Power cleans
*Pick a clean weight where you could do at least 5 unbroken when fresh.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 26, 2015
Male Clients
1
Gary
Blount
9:30 AM
6 + 9
1
Tyler
Johnson
9:30 AM
6 + 9
2
Ted
Honeycutt
9:30 AM
10 + 9
used box for chin ups
3
Gary
Sunstrom
9:30 AM
8 + 20
w/Da man JA
3
Josh
Acuff
9:30 AM
8 + 20
155# DL, 115 PC
4
Chad
Harrell
8:30 AM
8 + 5
Female Clients
1
Jackie
Cansler
9:30 AM
10 + 9
135 DL, 95 clean, kipping PU. with Ted
2
Erin
Adamaitis
8:30 AM
10 + 1
#85 DL, box pullups, #35clean
2
Kelly
McVay
8:30 AM
10 + 1
65# DL, box pullups, 35# hangcleans
3
Suzanne
Smith
8:30 AM
9 + 6
Solo...5 dl (120) ;4 kipping pullup;4 push up; 5 cleans (75)
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