Public Whiteboard

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Components

Push Press

Ring Rows

Tate Presses

Squat Clean

Metcon

Metcon

Metcon

Settings

Workout

06/30/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Row/GHD

30 Calories on Rower
30 GHD sit-ups

Strength

C1: Push Press (5 x 2)

Push Press

C2: Ring Rows (5 x 10 )

Ring Rows

C3: Tate Presses (5 x 8 )

Competition Strength

D: Squat Clean (5×3 @80% – Drop each rep, split jerk final rep)

Squat Clean

Conditioning

E: Metcon (Time)

3 Rounds

10 Squat Clean 135/95
15 Ring Dips
10 Burpee's
15 Box Jumps 24"/20"

Competition Conditioning

F: Metcon (AMRAP - Rounds and Reps)

AMRAP 6 minutes

5 Power snatch 135/95lbs
5 OHS 135/95lbs
10 Box jumps 24/20″

Competition Extra Work

G: Metcon (8 Rounds for reps)

EMOM for 8 minutes

25 Double-unders
8 Toes to bar

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

Whiteboard:

Tuesday, June 30, 2015

Male Clients

1

Juan
Chavez

6:30 PM CrossFit

1 x 2 @ 285 lbs

2

George
Hernandez

6:15 AM CrossFit

5 x 2 @ 220 lbs

started @ 160lbs went up on weight each time

3

Roberto
Diaz

5:30 PM CrossFit

1 x 2 @ 205 lbs

4

Brian
Wilcox

6:15 AM CrossFit

1 x 2 @ 195 lbs

4

Josh
Johnson

4:30 PM CrossFit

1 x 2 @ 195 lbs

5

Alberto
Fabian

9:15 AM CrossFit

2 x 2 @ 155 lbs

5

Gary
Bowker

4:30 PM CrossFit

2 x 2 @ 155 lbs

5

Private

5:30 PM CrossFit

1 x 2 @ 155 lbs

6

jaron
Becerra

6:15 AM CrossFit

1 x 2 @ 150 lbs

7

charles
lafkoff

9:15 AM CrossFit

5 x 2 @ 105 lbs

75, 75, 95, 105, 105#

7

Brian
Cresswell

9:15 AM CrossFit

1 x 2 @ 105 lbs

8

Willie
Ramos

5:30 PM CrossFit

1 x 1 @ 205 lbs

Female Clients

1

Brittany
Powell

6:15 AM CrossFit

1 x 2 @ 105 lbs

2

Kimberly
Vick

5:30 PM CrossFit

5 x 2 @ 95 lbs

2

Crystal
Sopchak

5:30 PM CrossFit

1 x 2 @ 95 lbs

2

Dianie
Selby

5:30 PM CrossFit

1 x 2 @ 95 lbs

2

Rosemary
Imbert

9:15 AM CrossFit

1 x 2 @ 95 lbs

3

Linda
Ramos

9:15 AM CrossFit

1 x 2 @ 85 lbs

4

Larissa
Franco

5:30 PM CrossFit

5 x 2 @ 80 lbs

5

Caylin
Young

9:15 AM CrossFit

1 x 2 @ 75 lbs

6

Lindsey
McDaniel

9:15 AM CrossFit

5 x 2 @ 65 lbs