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Components

Behind The Neck Jerk

Incline Bench Press

Batwing Row

Metcon

Settings

Workout

THURSDAY 7.14.16

1: Behind The Neck Jerk (4X2)

2@ 75%
2@75%
2@80%
2@80%
*Rest :90 between sets

2A: Incline Bench Press (3X8)

8@75%
8@80%
8@85%
*superset with batwing row

2B: Batwing Row (3X8)

*AHAP
** 4 count at top
***Rest :90

MC: Metcon (AMRAP - Reps)

Every two minutes until work can no longer be completed in the 2 minute period:
0-2 minutes 10 box jumps/10 KB swings (53/35)/20 DU's
2-4 minutes 12/12/20
4-6 minutes 14/14/20
6-8 minutes 16/16/20
8-10 minutes 18/18/20
.....

*min minutes 8
**max minute cap 16
***30 singles mod for DU's

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

Whiteboard:

Thursday, July 14, 2016

Male Clients

1

jair
batista

4:30 PM CrossFit

4 x 2 @ 180 lbs

1

Walter
Daumler

4:30 PM CrossFit

4 x 2 @ 180 lbs

2

Juan
Baltierra

6:30 PM CrossFit

4 x 2 @ 175 lbs

2

Justin
Anderson

9:30 AM CrossFit

4 x 2 @ 175 lbs

2

Michael
Philip

9:30 AM CrossFit

4 x 2 @ 175 lbs

3

Bob
Roehrenbach

6:30 PM CrossFit

4 x 2 @ 165 lbs

4

chris
pinnick

4:30 PM CrossFit

4 x 2 @ 160 lbs

5

Jeff
Bates

9:30 AM CrossFit

4 x 2 @ 145 lbs

5

Jorge
Martin

9:30 AM CrossFit

4 x 2 @ 145 lbs

6

Carlos
Torres

4:30 PM CrossFit

4 x 2 @ 135 lbs

Female Clients

1

Lindsey
Chapin

4:30 PM CrossFit

4 x 2 @ 105 lbs

2

Natasha
Brown

9:30 AM CrossFit

4 x 2 @ 100 lbs

3

Maura
Sobremesana

4:30 PM CrossFit

4 x 2 @ 90 lbs

4

Private

9:30 AM CrossFit

4 x 2 @ 80 lbs

5

Erika
Philip

4:30 PM CrossFit

4 x 2 @ 70 lbs

6

yurima
castro

12:00 PM CrossFit

4 x 2 @ 35 lbs

practiced strict press x2, push press x2, push jerk x2

7

Erica
Rew

12:00 PM CrossFit

2 x 2 @ 105 lbs

booom tash

7

Jenna
Daley

6:00 AM CrossFit

1 x 2 @ 100 lbs

built over sets: 65-85-95-100