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Workout

19Apr2016

Warm-up

Barbell Complex (light weight)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups

Mobility:
1) Posterior Chain Floss
2) Band Pull
3) 2 Minute Squat

Strength & Skill

Metcon (Weight)

EMOM 10:

Perform 3 Deadlifts every minute on the minute for 10 minutes

Metcon

Metcon (Time)

For Time:

100 Double Unders
50 Toes To Bar
25 Thrusters (95/65)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, April 19, 2016

Clients:

Male Clients

1

Dusty
Schmidt

9:30 AM CrossFit

365 lbs

1

Eric
Priaulx

9:30 AM CrossFit

365 lbs

2

Anthony
Hodges

5:00 PM CrossFit

355 lbs

3

Micheal
Young

9:30 AM CrossFit

315 lbs

4

Jeff
Greene

4:00 PM CrossFit

305 lbs

2 @ 225, 2 @ 275, 2 @ 295, 3 @ 305

5

Colin
Wright

4:00 PM CrossFit

295 lbs

1x3@#135 2x3@#225 2x3@#245 2x3@#265 2x3@#285 1x3@#295

5

Dave
Russell

4:00 PM CrossFit

295 lbs

Only one set

5

Kent
Higginbotham

6:00 AM CrossFit

295 lbs

6

Justin
Stein

9:30 AM CrossFit

275 lbs

9x3@275

7

Aaron
Emerson

12:00 PM CrossFit

265 lbs

Worked up to

7

Andrew
Stitzel

6:00 PM CrossFit

265 lbs

8

Gary
Hilligoss

9:30 AM CrossFit

285 lbs

Worked up to 285

9

John
Henderson

12:00 PM CrossFit

195 lbs

stary at 135

Female Clients

1

Jonelle
Harris

5:00 PM CrossFit

185 lbs

1

Lauren
Drewett

4:00 PM CrossFit

185 lbs

2

Taylor
Kuhnert

7:00 PM CrossFit

165 lbs

95x2, 115x2, 135x2, 155x2, 165x1

3

Private

9:30 AM CrossFit

65 lbs

4

Karen
Shebik

12:00 PM CrossFit

185 lbs

5

Julianne
Russell

7:00 PM CrossFit

125 lbs

6

Linda
Boman

5:00 PM CrossFit

115 lbs

6

Mia
Mudd

4:00 PM CrossFit

115 lbs

7

Karen
Boulware

6:00 AM CrossFit

110 lbs

8

Tabitha
Osiier

6:00 AM CrossFit

105 lbs

9

Private

4:00 PM CrossFit

75 lbs

10

Carolyn
Johnson

6:00 AM CrossFit

35 lbs

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