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Components

Strict Press

Bent Over DB Row

Banded Tricep Press Downs

Power Clean

Metcon

Metcon

Settings

Workout

07/07/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Row/GHD

30 Calories on Rower
30 GHD sit-ups

Strength

C1: Strict Press (5 x 5 )

C2: Bent Over DB Row (5 x 10 )

1 arm at a time

C3: Banded Tricep Press Downs (5 x 15)

Competition Strength

D: Power Clean (6×2 @85% – Drop each rep, push jerk final rep)

Conditioning

E: Metcon (Time)

4 Rounds

10 Deadlift 225/135
15 Burpee's Over The Bar
30 Double Unders ( 100 Singles )

Competition Conditioning

F: Metcon (Time)

3 Rounds

Run 400m
30 Alternating pistols

Rest 90 seconds

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

Whiteboard:

Tuesday, July 07, 2015

Male Clients

1

Private

9:15 AM CrossFit

1 x 5 @ 155 lbs

1

Brian
Wilcox

6:15 AM CrossFit

1 x 5 @ 155 lbs

1

Roberto
Diaz

5:30 PM CrossFit

1 x 5 @ 155 lbs

2

JOSE
MELENDEZ

4:30 PM CrossFit

2 x 5 @ 145 lbs

2

Alberto
Fabian

9:15 AM CrossFit

1 x 5 @ 145 lbs

3

Michael
Gayle

4:30 PM CrossFit

4 x 5 @ 135 lbs

4

James
Harper

9:15 AM CrossFit

1 x 5 @ 125 lbs

4

Josh
Johnson

4:30 PM CrossFit

1 x 5 @ 125 lbs

5

Michael
Carney

5:15 AM CrossFit

4 x 5 @ 115 lbs

6

Don
Kennedy

9:15 AM CrossFit

5 x 5 @ 105 lbs

7

Trey
Forbes

4:30 PM CrossFit

5 x 5 @ 95 lbs

8

Brian
Cresswell

9:15 AM CrossFit

1 x 4 @ 105 lbs

8

Juan
Chavez

5:30 PM CrossFit

1 x 4 @ 205 lbs

Female Clients

1

Leslie
Eldred

5:15 AM CrossFit

1 x 5 @ 80 lbs

1

Morgan
Johnson

5:15 AM CrossFit

1 x 5 @ 80 lbs

1

Rosemary
Imbert

9:15 AM CrossFit

1 x 5 @ 80 lbs

2

Jessica
Ayala

4:30 PM CrossFit

2 x 5 @ 75 lbs

2

Monica
Terrell

4:30 PM CrossFit

1 x 5 @ 75 lbs

3

Denise
Baker

12:30 PM CrossFit

2 x 5 @ 70 lbs

3

Linda
Ramos

9:15 AM CrossFit

1 x 5 @ 70 lbs

4 sets; 1 @ 75#

4

gwen
danjczek

4:30 PM CrossFit

1 x 5 @ 65 lbs

5

Caylin
Young

9:15 AM CrossFit

1 x 5 @ 60 lbs

5

Natalie
Vogel

9:15 AM CrossFit

1 x 5 @ 60 lbs

6

Larissa
Franco

6:15 AM CrossFit

5 x 5 @ 55 lbs

6

Brittany
Powell

6:15 AM CrossFit

1 x 5 @ 55 lbs

6

Shannon
Vultaggio

9:15 AM CrossFit

1 x 5 @ 55 lbs

7

Kat
Rummell

5:15 AM CrossFit

5 x 8 @ 35 lbs