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Workout

17July2017

Chad Miller

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Strength & Skill

Snatch Complex (6 sets (1+2+2))

Snatch + Hang Snatch + Overhead Squat

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:
6 Squat Clean
10 Bar Over Burpees

2 Min Rest

AMRAP 4:
4 Squat Clean
7 Bar Over Burpees

2 Min Rest

AMRAP 4:
2 Squat Clean
4 Bar Over Burpees

Bar Weights:
Rx+ 165/110
Rx 115/75
Sc Wt 85/55-35

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

Whiteboard:

Monday, July 17, 2017

Clients:

Leaderboard

Men's Snatch Complex
Micheal Young	07/17/2017	6 x 1 @ 135 lbs
Kyle Hardy	07/17/2017	6 x 1 @ 95 lbs
Bob Naes	07/17/2017	6 x 1 @ 75 lbs

Women's Snatch Complex
Teresa Koebbe	07/17/2017	6 x 1 @ 55 lbs

Male Clients

1

Anthony
Hodges

5:00 PM CrossFit

6 x 1 @ 135 lbs

1

Micheal
Young

5:00 PM CrossFit

6 x 1 @ 135 lbs

2

Caleb
Welchans

6:00 AM CrossFit

6 x 1 @ 125 lbs

95, 115, 115, 125, 125, 135

3

Michael
Beitenman

6:00 PM CrossFit

6 x 1 @ 115 lbs

4

Kyle
Hardy

4:00 PM CrossFit

6 x 1 @ 95 lbs

5

Jason
Hoffman

6:00 AM CrossFit

6 x 5 @ 85 lbs

65/75/85 build 2 sets each

6

Bob
Naes

4:00 PM CrossFit

6 x 1 @ 75 lbs

7

Adam
Calvery

6:00 AM CrossFit

6 x 5 @ 45 lbs

Bar only. I think that's just my reality.

8

Bradan
Hilligoss

6:00 PM CrossFit

6 x 1 @ 10 lbs

9

Gary
Hilligoss

6:00 PM CrossFit

4 x 1 @ 95 lbs

9

Justin
Fadler

9:30 AM CrossFit

3 x 1 @ 135 lbs

9

Justin
Stein

9:30 AM CrossFit

2 x 1 @ 155 lbs

9

Andrew
Stitzel

5:00 PM CrossFit

1 x 1 @ 125 lbs

9

Colin
Wright

9:30 AM CrossFit

1 x 1 @ 115 lbs

Female Clients

1

Private

9:30 AM CrossFit

6 x 1 @ 80 lbs

2

Private

4:00 PM CrossFit

6 x 1 @ 55 lbs

2

Teresa
Koebbe

6:00 AM CrossFit

6 x 1 @ 55 lbs

3

Lindsay
Bass

4:00 PM CrossFit

6 x 1 @ 50 lbs

4

Linda
Boman

5:00 PM CrossFit

6 x 1 @ 45 lbs

1 at 55

5

Zoya
Bielecki

6:00 PM CrossFit

6 x 1 @ 35 lbs

6

Ninette
Campbell

4:00 PM CrossFit

2 x 1 @ 70 lbs

1@55# 1@60# 2@65#

6

Nikki
Beitenman

5:00 PM CrossFit

1 x 1 @ 105 lbs

6

Shannon
Thomas

5:00 PM CrossFit

1 x 1 @ 105 lbs