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Components

Clean Pull

FRONT SQUAT

Reverse Lunge

Romanian Deadlifts

Reverse Hamstring Cur ...

Metcon

Settings

Workout

TUESDAY 5.24.16

1: Clean Pull (5X2)

90%, 95%,100%,105%,105% of 1RM clean.
*Rest :90

2: FRONT SQUAT (6-4-3-3-4-6)

6@ 72.5%
4@ 77.5%
3@ 82.5%
3@ 87.5%
4@ 82.5%
6@ 75%
* rest 2-3 minutes
**Log 3@ 87.5% and notate in wodify

3A: Reverse Lunge (3X6 each leg)

* 47.5% of back squat
** superset with Romanian Deadlifts and Reverse Hamstring Curls
*** Rest 2 min between sets

3B: Romanian Deadlifts (3X6)

*** 70% of 1RM Deadlift

3C: Reverse Hamstring Curl with sliders (3X6)

Metcon (AMRAP - Rounds and Reps)

AMRAP 12
20 Stationary OH Lunges (45/35)
15 Back Squats
10 Burpees

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

Whiteboard:

Tuesday, May 24, 2016

Male Clients

1

Tannen
Mitchell

5:30 PM CrossFit

5 x 2 @ 300 lbs

2

Ryan
McNamara

9:30 AM CrossFit

5 x 2 @ 245 lbs

3

Juan
Baltierra

6:30 PM CrossFit

5 x 2 @ 235 lbs

4

David
Chen

4:30 PM CrossFit

5 x 2 @ 230 lbs

4

Robbie
McMath

4:30 PM CrossFit

5 x 2 @ 230 lbs

5

A
G

9:30 AM CrossFit

5 x 2 @ 225 lbs

5

Bob
Roehrenbach

6:30 PM CrossFit

5 x 2 @ 225 lbs

6

chris
pinnick

4:30 PM CrossFit

5 x 2 @ 215 lbs

6

Peter
Ngo

4:30 PM CrossFit

5 x 2 @ 215 lbs

7

Brian
Hulsey

6:30 PM CrossFit

5 x 2 @ 205 lbs

7

Derek
Smith

5:30 PM CrossFit

5 x 2 @ 205 lbs

7

Hugh
Tyner

6:00 AM CrossFit

5 x 2 @ 205 lbs

8

Jerry
Miller

9:30 AM CrossFit

5 x 2 @ 180 lbs

8

Patrick
Wassrman

9:30 AM CrossFit

5 x 2 @ 180 lbs

Female Clients

1

Nicole
Rieger

12:00 PM CrossFit

5 x 2 @ 150 lbs

2

Julie
Noi

5:30 PM CrossFit

5 x 2 @ 145 lbs

2

Lindsey
Chapin

12:00 PM CrossFit

5 x 2 @ 145 lbs

2

Natasha
Brown

9:30 AM CrossFit

5 x 2 @ 145 lbs

3

Charlie
Brown

6:30 PM CrossFit

5 x 2 @ 135 lbs

3

Shauna
Jardon

6:00 AM CrossFit

5 x 2 @ 135 lbs

4

Private

6:30 PM CrossFit

5 x 2 @ 130 lbs

4

Erica
Rew

9:30 AM CrossFit

5 x 2 @ 130 lbs

5

Tessa
Khan

9:30 AM CrossFit

5 x 2 @ 115 lbs

6

Adrianne
Ngo

4:30 PM CrossFit

5 x 2 @ 110 lbs

6

Private

9:30 AM CrossFit

5 x 2 @ 110 lbs