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Components

Hang Squat Clean

Push Press

Back Squat

"Foul Ball"

Settings

Workout

MONDAY 7.23.18

WU:

500M Row
Foam Roll
Group Warm-Up

1: Hang Squat Clean (Build to a 3 rep max)

2: Push Press (Build to a 6 rep max)

Push Press

3: Back Squat (Build to a 10 rep max)

Back Squat

MC: "Foul Ball" (Time)

3 Rounds For Time:
800 Meter Run
30 Calorie Row
30 Alternating Dumbbell Snatches (50/35)

EC: Metcon (No Measure)

EXTRA CREDIT
3 Sets, Not For Time:
100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead)
200 Meter Sled Drag
30 Weighted Sit-Ups

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

Whiteboard:

Monday, July 23, 2018

Male Clients

1

Divij
Mathew

5:30 PM CrossFit

1 x 3 @ 275 lbs

2

Ben
Sauer

5:30 PM CrossFit

1 x 3 @ 260 lbs

hang power clean

3

James
Powlan

4:30 PM CrossFit

1 x 3 @ 255 lbs

3rd power-ish

4

Juan
Baltierra

6:30 PM CrossFit

1 x 3 @ 245 lbs

5

Prince
Jahi

9:30 AM CrossFit

1 x 3 @ 235 lbs

6

Josh
Randels

4:30 PM CrossFit

1 x 3 @ 215 lbs

7

Walter
Daumler

5:30 PM CrossFit

1 x 3 @ 195 lbs

8

Chris
Benedict

6:00 AM CrossFit

1 x 3 @ 185 lbs

9

Philip
Bien

6:00 AM CrossFit

1 x 3 @ 165 lbs

10

Maximilliam
Cabrera

4:30 PM CrossFit

1 x 3 @ 155 lbs

10

Miguel
Gonzalez

6:30 PM CrossFit

1 x 3 @ 155 lbs

11

Lou
Ashcraft

9:30 AM CrossFit

1 x 3 @ 125 lbs

12

stephen
estrada

6:00 AM CrossFit

3 x 3 @ 110 lbs

13

David
Nelson

6:00 AM CrossFit

1 x 3 @ 95 lbs

13

Jeff
Bates

9:30 AM CrossFit

1 x 3 @ 95 lbs

Female Clients

1

Bria
Lee

4:30 PM CrossFit

1 x 3 @ 175 lbs

(hang power clean)

2

Erin
Bonthron

5:30 PM CrossFit

1 x 3 @ 150 lbs

3

Jenna
Daley

9:30 AM CrossFit

1 x 3 @ 135 lbs

4

Liz
Kwon

9:30 AM CrossFit

1 x 3 @ 120 lbs

125 x 2 (slow L elbow - tight shoulder)

5

Carolina
Cambra

12:00 PM CrossFit

1 x 3 @ 105 lbs

5

Hayley
Nybo

9:30 AM CrossFit

1 x 3 @ 105 lbs

6

Melissa
Wood

6:30 PM CrossFit

1 x 3 @ 100 lbs

6

Stephanie
Marnocha

6:00 AM CrossFit

1 x 3 @ 100 lbs

7

Pilar
Perez

9:30 AM CrossFit

1 x 3 @ 90 lbs

8

Alysia
Ramos

6:30 PM CrossFit

1 x 3 @ 70 lbs