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Athlete Date Sort Location Workout Name Description Results
Greg Segui 10/28/2020 Premier Martial Arts/Grand River CrossFit 10/28/2020 12min AMRAP:
30 Double unders
20 Sit-ups
10 Back Squats 95/65lbs

Squats start from the ground
Post rounds and reps!
 7 rounds 30 reps
Performed as RX
Greg Segui 10/27/2020 Premier Martial Arts/Grand River CrossFit 10/27/2020 6 rounds for time
8 Ground to overhead 95/65lbs
10 Bar facing burpees

Post time!
 9m 31s
Performed as RX
Greg Segui 10/23/2020 Premier Martial Arts/Grand River CrossFit 10/23/2020 10min AMRAP:
10 Wall Balls 20/14lbs
30 Double Unders

Post rounds & reps!
 9 rounds 1 reps
Performed as RX
Greg Segui 10/21/2020 Premier Martial Arts/Grand River CrossFit 10/21/2020 21-15-9
Power Snatch 75/45lbs
Box Jumps 24"/20"

Post time!
 5m 52s
Performed as RX
Greg Segui 10/20/2020 Premier Martial Arts/Grand River CrossFit 10/20/2020 Back Squat
3-3-3-3-3-3-3

Post load!
 205 lbs
Performed as RX
Greg Segui 10/19/2020 Premier Martial Arts/Grand River CrossFit 10/19/2020 3x3min AMRAPs
3 Deadlifts 225/155lbs
6 sit-ups
9 KB swings 50/35lbs

1min Rest between
Post total reps
 190 reps
Performed as RX
Greg Segui 10/14/2020 Premier Martial Arts/Grand River CrossFit None 21-15-9 reps for time of:
Clean & Jerk 95/65lbs
Pull-ups

Post time!
Compare to Feb 22, 2020
 7m 31s
Performed as RX
Greg Segui 10/09/2020 Premier Martial Arts/Grand River CrossFit None 10 EMOM:
5 Bodyweight Deadlifts
8 Push ups

Perfect score is 10 rounds!

 10 rounds 0 reps
Performed as RX
Greg Segui 10/07/2020 Premier Martial Arts/Grand River CrossFit 10/07/2020 Push Jerk

3-3-3-3-3-3-3

Post load!
 125 lbs
Performed as RX
Greg Segui 10/06/2020 Premier Martial Arts/Grand River CrossFit None Front Squat Complex
1 Pausing Front Squat + 1 Front Squat = 1 rep
2-2-2-2-2-2

Post heaviest load!
 155 lbs
Performed as RX
Greg Segui 10/05/2020 Premier Martial Arts/Grand River CrossFit 10/05/2020 6 rounds for time
6 hang Squat Cleans 95/65lbs
6 Lateral burpees

Post time!
 5m 31s
Performed as RX
Greg Segui 10/01/2020 Premier Martial Arts/Grand River CrossFit 10/01/2020 4 rounds for time:
400m Run or Row
10 KB swings 50/35lbs
10 Box Jumps 24/20"

Post time!
 12m 22s
Performed as RX
Greg Segui 09/30/2020 Premier Martial Arts/Grand River CrossFit 09/30/2020 3 rounds for time:
21 Deadlifts 135/95lbs
15 Bar facing burpees
9 SA DB Snatches 50/35lbs

Post time!
 9m 10s
Performed as RX
Greg Segui 09/28/2020 Premier Martial Arts/Grand River CrossFit 09/28/2020 15min AMRAP:
6 Med Ball Cleans 20/14
8 Wall balls
10 Med ball sit-ups and toss

Post rounds & reps!
 7 rounds 1 reps
Performed as RX
Greg Segui 09/23/2020 Premier Martial Arts/Grand River CrossFit None 12min AMRAP:
6 Power Snatch 75/45lbs
8 Push ups
10 Lunges

Post rounds & reps!
 11 rounds 1 reps
Performed as RX
Greg Segui 08/21/2020 Premier Martial Arts/Grand River CrossFit 08/21/2020 Running or Rowing
4x400

2min Rest between
Post fastest interval!

 1m 17s
Performed as RX
Greg Segui 08/19/2020 Premier Martial Arts/Grand River CrossFit 08/19/2020 Power Cleans
3-3-3-3-3-3-3

2min rest between sets

Post progressions!		 150 lbs
Performed as RX
Greg Segui 08/18/2020 Premier Martial Arts/Grand River CrossFit 08/18/2020 18min AMRAP of:
1 Burpee
2 Air Squats
3 Push-ups
4 Alt. Lunges

Post total reps!		 473 reps
Performed as RX
Greg Segui 08/17/2020 Premier Martial Arts/Grand River CrossFit 08/17/2020 15-12-9 reps for time of:
Deadlifts 185/135lbs
Over-and-back Lateral Bar Burpees

Post time!
 5m 18s
Performed as RX
Greg Segui 08/14/2020 Premier Martial Arts/Grand River CrossFit 08/14/2020 2 Rounds For Time:
30 SA DB Snatch 20/35lbs
30 DB Goblet Squats 20/35lbs
30 SA Push Press 20/35lbs
30 DB Lunges 20/35lbs
30 SA DB Hang Cleans 20/35lbs
30 DB Sit-ups 20/35lbs

Post time!		 13m 12s
Performed as RX
Greg Segui 08/12/2020 Premier Martial Arts/Grand River CrossFit 08/12/2020 5min
600m Run
1 Round of Cindy
Max Squat cleans 65/95lbs
1min Rest

5min
400m Run
2 Rounds of Cindy
Max Squat Cleans 65/95lbs
1min Rest

5min
200m Run
3 Rounds of Cindy
Max Squat Cleans

1 round of Cindy = 5 pull ups, 10 push ups, 15 Squats

Post total Squat cleans!		 26 reps
Performed as RX
Greg Segui 08/11/2020 Premier Martial Arts/Grand River CrossFit 08/11/2020 21-18-15-12--9 reps of:
KB Swings 35/50lbs
Push-ups

Post time!		 4m 44s
Performed as RX
Greg Segui 08/10/2020 Premier Martial Arts/Grand River CrossFit 08/10/2020 Back Squat
5-5-3-3-3-1
Rest 3min between sets

Post heaviest load!
 135-155-185-185-195-225 lbs
Performed as RX
Greg Segui 08/07/2020 Premier Martial Arts/Grand River CrossFit 08/07/2020 Run or Row
4 x 800m
3min Rest between

Post fastest interval!
 3m 11s
Performed as RX
Greg Segui 08/05/2020 Premier Martial Arts/Grand River CrossFit 08/05/2020 Thrusters
3-3-3-3-3-3-3

Core Work today!

 125 lbs
Performed as RX
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