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Components

Dual KB Rack Box Squat

Reverse BB Lunge w/ c ...

High Box Jumps

Power Snatch

Grace

Metcon

Sled drag – HAF

Settings

Workout

07/10/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Wall Ball/ GHD

50 Wallballs
40 GHD Sit-ups

Strength

C1: Dual KB Rack Box Squat (5 x 4 )

C2: Reverse BB Lunge w/ chains (5 x 8 )

C3: High Box Jumps (5 x 6)

Competition Strength

D: Power Snatch ( 6×2 @85%)

Power Snatch

Conditioning

E: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Competition Conditioning

F: Metcon (AMRAP - Rounds and Reps)

AMRAP 4 minutes x3

4 Muscle-ups
8 OHS 115/75lbs
12 Box Jumps 24/20″

Rest two minutes between AMRAPs

Competition Extra Work

G: Sled drag – HAF (4 x 100' Rest 3-4 mins btwn)

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Whiteboard:

Friday, July 10, 2015

Male Clients

1

Jason
Eldred

5:15 AM CrossFit

5 x 4 @ 53 lbs

1

Johnny
Saladana

5:30 PM CrossFit

5 x 4 @ 53 lbs

1

Juan
Chavez

5:30 PM CrossFit

5 x 4 @ 53 lbs

1

Trey
Forbes

6:15 AM CrossFit

5 x 4 @ 53 lbs

1

Willie
Ramos

5:30 PM CrossFit

5 x 4 @ 53 lbs

1

Brian
Wilcox

6:15 AM CrossFit

4 x 4 @ 53 lbs

1

James
Harper

9:15 AM CrossFit

1 x 4 @ 53 lbs

1

Roberto
Diaz

4:30 PM CrossFit

1 x 4 @ 53 lbs

1

Zach
Bogle

9:15 AM CrossFit

1 x 4 @ 53 lbs

2

James
Vultaggio

5:15 AM CrossFit

5 x 4 @ 44 lbs

2

Kyle
Krueger

9:15 AM CrossFit

1 x 4 @ 44 lbs

3

charles
lafkoff

9:15 AM CrossFit

5 x 4 @ 35 lbs

Female Clients

1

Rosemary
Imbert

9:15 AM CrossFit

2 x 4 @ 35 lbs

3sets of 4 reps @ 26 lb

2

Brenda
Andrews

9:15 AM CrossFit

4 x 4 @ 26 lbs

2

Linda
Ramos

9:15 AM CrossFit

4 x 4 @ 26 lbs

3

Tania
Dongen

9:15 AM CrossFit

5 x 4 @ 18 lbs