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Components

Clean and Jerk

Front Squat

Metcon

Clean Pull

Settings

Workout

FRIDAY 7.14.17

WU:

Foam Roll
Lacrosse Ball Mob
Barbell Activation

1: Clean and Jerk (CUSTOM)

Clean and Jerk

70%/3+1
75%/3+1
(80%/2+1)3

2: Front Squat (5X4)

Front Squat

(78%/4)5

MC: Metcon (AMRAP - Reps)

Ascending Ladder by 3's for 8:00:
3 Thrusters (95/65)
3 Lateral Bar Burpees
6 Thrusters (95/65)
6 Lateral Bar Burpees
9 Thrusters (95/65)
9 Lateral Bar Burpees
.....

EC: Clean Pull (4x3)

EXTRA CREDIT
(100%/3)4

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

Whiteboard:

Friday, July 14, 2017

Male Clients

1

Sho
Nuff

9:30 AM CrossFit

3 x 2 @ 285 lbs

2

Reece
Cochran

5:30 PM CrossFit

3 x 2 @ 210 lbs

3

Walter
Daumler

4:30 PM CrossFit

3 x 2 @ 165 lbs

4

Ryan
McKeel

9:30 AM CrossFit

3 x 2 @ 135 lbs

Female Clients

1

simone
kalhorn

6:00 AM CrossFit

3 x 2 @ 140 lbs

2

Natasha
Brown

12:00 PM CrossFit

3 x 2 @ 125 lbs

3

Private

5:30 PM CrossFit

3 x 2 @ 115 lbs

4

Erica
Rew

6:00 AM CrossFit

3 x 2 @ 110 lbs

95/100/110

5

Ellie
Carter

6:00 AM CrossFit

3 x 2 @ 100 lbs

85. 90. 100

6

kelly
prado

5:30 PM CrossFit

3 x 2 @ 90 lbs

7

Kathryn
Melheim

12:00 PM CrossFit

3 x 2 @ 85 lbs

7

Maura
Sobremesana

4:30 PM CrossFit

3 x 2 @ 85 lbs

8

Melissa
Wood

5:30 PM CrossFit

3 x 2 @ 75 lbs

8

tamara
rinehart

4:30 PM CrossFit

3 x 2 @ 75 lbs

9

Sarah
Massena

12:00 PM CrossFit

3 x 2 @ 70 lbs

10

Private

6:00 AM CrossFit

1 x 1 @ 110 lbs