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Components

Front Squat

Metcon

Settings

Workout

Thursday

Warm-up

2X
1 Arm hold on pullup bar (:10/:10
10 Hollow rocks
10 Arch rocks

Gymnastics

Metcon (No Measure)

3X
10 Razor curls
10 Deficit lunges (5/5)
3 Strict C2B
Tspine on foam roller

Weightlifting

Front Squat (7X5)

Front Squat

Metcon

Metcon (Time)

For time:
30 Back rack lunge 135/95
5 BMU
20 Back rack lunge
5 BMU
10 Back rack lunge
5 BMU

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Whiteboard:

Thursday, July 12, 2018

Male Clients

1

Stephen
LeBouef

5:00PM CrossFit

1 x 5 @ 245 lbs

2

Dan
Cayce

6:00PM CrossFit

1 x 5 @ 215 lbs

3

Grant
Beavers

6:00AM CrossFit

1 x 5 @ 205 lbs

4

Anthony
Hodges

5:00PM CrossFit

6 x 5 @ 185 lbs

4

Alec
Wolfram

5:00PM CrossFit

1 x 5 @ 185 lbs

4

nathan
forshaw

5:00PM CrossFit

1 x 5 @ 185 lbs

5

Brandon
Reid

5:00PM CrossFit

1 x 5 @ 135 lbs

95# 15 bmu

6

David
Goldschmidt

12:00PM CrossFit

5 x 5 @ 85 lbs

Female Clients

1

Antoinette
Williams

6:00AM CrossFit

1 x 5 @ 155 lbs

My back.... It's spinal.

1

Kristina
Stapleton

6:00AM CrossFit

1 x 5 @ 155 lbs

3x5 125

2

Stacy
Swiney

6:00AM CrossFit

1 x 5 @ 145 lbs

it was soooooooo hard - mental struggle

3

Brooke
Van Anne

12:00PM CrossFit

1 x 5 @ 135 lbs

4

Shanna
Simms

12:00PM CrossFit

1 x 5 @ 130 lbs

5

Stephanie
Pineda

5:00PM CrossFit

1 x 5 @ 95 lbs

6

Melissa
Schmidt

12:00PM CrossFit

4 x 5 @ 65 lbs

7

Lindsey
Neyland

6:00AM CrossFit

1 x 2 @ 175 lbs