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Components

Squat Clean

Sumo Deadlift

Dynamic Band Pulls

Metcon

Settings

Workout

FRIDAY 7.15.16

1: Squat Clean (4X2)

Squat Clean

2X2@80%
2X2@85%
*Rest :90 between each set

Sumo Deadlift (4X3)

*Start at 45% of 1RM of conventional deadlift
** the key is speed from bottom to top
***Superset with dynamic band pulls

Dynamic Band Pulls (4X5)

Metcon (Time)

For Time:
3 Rounds
400M Run
15 Thrusters (95/65)
400M Run
12 Thrusters
400M Run
9 Thrusters

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Whiteboard:

Friday, July 15, 2016

Male Clients

1

Prince
Jahi

9:30 AM CrossFit

4 x 2 @ 295 lbs

2

jair
batista

12:00 PM CrossFit

4 x 2 @ 190 lbs

3

Jorge
Martin

9:30 AM CrossFit

4 x 2 @ 185 lbs

4

Robbie
McMath

12:00 PM CrossFit

4 x 2 @ 175 lbs

5

Derek
Smith

4:30 PM CrossFit

4 x 2 @ 170 lbs

6

chris
pinnick

12:00 PM CrossFit

4 x 2 @ 165 lbs

7

Fred
McNab

12:00 PM CrossFit

4 x 2 @ 110 lbs

Female Clients

1

Hilary
Boyd

12:00 PM CrossFit

4 x 2 @ 135 lbs

125/125/135/135

2

Lindsey
Chapin

4:30 PM CrossFit

4 x 2 @ 125 lbs

2

Natasha
Brown

9:30 AM CrossFit

4 x 2 @ 125 lbs

3

Private

9:30 AM CrossFit

4 x 2 @ 105 lbs

4

Charlie
Brown

6:00 AM CrossFit

4 x 2 @ 95 lbs

5

Amanda
Perkins

9:30 AM CrossFit

4 x 2 @ 50 lbs

6

Erica
Rew

9:30 AM CrossFit

2 x 2 @ 120 lbs