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Components
Clean and Jerk
Metcon
Settings
Location
(All)
CrossFit Levo - Location
Program
At Home
WOD
Date
Workout
Friday - CrossFit Levo - Location
Class
(All)
5:00AM CrossFit
6:00AM CrossFit
8:00AM CrossFit
12:00PM Open gym
4:00PM Open gym
5:00PM CrossFit
6:00PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (16/7)
Workout
Friday
Warm-up
Hold it together (No Measure)
2X
:30 D ball hold
:10 Rest
:30 Hollow rock hold
:10 Rest
Metcon (No Measure)
3X
1 Band to make you dance
10 sinlge leg deadlift(5/5)
10 one arm seated press(5/5)
2 Skin the cats
Weightlifting
Clean and Jerk (5X5 One set every 2 minutes )
Clean and Jerk
*The cleans are SQUAT cleans. Jerks can be split or push.
Metcon
Metcon (Time)
For time:
30 DB front rack lunge 50/35
5 BMU
30 Box jumps 24/20
20 DB front rack lunge 50/35
5 BMU
20 Box jumps 24/20
10 DB front rack lunge
5 BMU
10 Box jumps 20/24
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 26, 2018
Male Clients
1
Eric
williams
5:00PM CrossFit
1 x 5 @ 195 lbs
2
Anthony
Hodges
5:00AM CrossFit
1 x 5 @ 185 lbs
2
Dusty
Schmidt
8:00AM CrossFit
1 x 5 @ 185 lbs
3
Jared
Van Anne
12:00PM Open gym
4 x 5 @ 175 lbs
3
Philip
Weinstein
6:00AM CrossFit
1 x 5 @ 175 lbs
4
Will
Douglas
8:00AM CrossFit
2 x 5 @ 165 lbs
5
Stephen
LeBouef
6:00PM CrossFit
3 x 5 @ 155 lbs
5
Grant
Beavers
5:00PM CrossFit
2 x 5 @ 155 lbs
ouch
6
Dan
Cayce
6:00PM CrossFit
1 x 5 @ 145 lbs
should've went a little lighter
6
Eric
Priaulx
8:00AM CrossFit
1 x 5 @ 145 lbs
6
Rich
Quinn
12:00PM Open gym
1 x 5 @ 145 lbs
7
mohammed
alghofaily
6:00PM CrossFit
1 x 5 @ 115 lbs
95-95-95-115-115
8
Bob
Stapleton
6:00AM CrossFit
1 x 5 @ 105 lbs
75,95,95,105
9
Jim
Welch
5:00PM CrossFit
1 x 5 @ 85 lbs
10
Mark
Devaughn
5:00AM CrossFit
1 x 5 @ 65 lbs
10
Nate
Ward
6:00PM CrossFit
1 x 5 @ 65 lbs
Female Clients
1
Antoinette
Williams
12:00PM Open gym
2 x 5 @ 125 lbs
1
Nicki
Bergmann
12:00PM Open gym
1 x 5 @ 125 lbs
2
Kristina
Stapleton
12:00PM Open gym
1 x 5 @ 105 lbs
3
Lindsey
Neyland
6:00PM CrossFit
1 x 5 @ 95 lbs
Heavier next time
3
Stacy
Swiney
8:00AM CrossFit
1 x 5 @ 95 lbs
4X5@85 95 felt awful!
4
Becky
Weinstein
6:00AM CrossFit
1 x 5 @ 60 lbs
4@ 55#
5
Amanda
Raspanti
6:00AM CrossFit
5 x 5 @ 20 lbs
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