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Components

Deadlift

Ring Rows

Metcon

Settings

Workout

WEDNESDAY 7.27.16

Warm-up

500M Row
5 Min Pigeon Stretch, Hip openers
then
2 Rounds
10 Good Mornings (45/35)
10 Deadlifts
10 Bent Over Barbell Row
10 Front Squats

1A: Deadlift (4X5)

Deadlift

*70% 1RM

1B: Ring Rows (4X10)

Ring Rows

Superset with deadlifts
-rest :90 between sets

Metcon (Time)

For Time:
21.15.9
Front Squat (95/65)
Bar facing burpee

CASHOUT

100 Abmat Sit-ups

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Whiteboard:

Wednesday, July 27, 2016

Male Clients

1

Juan
Baltierra

6:30 PM CrossFit

1 x 1 @ 345 lbs

2

Robbie
McMath

6:30 PM CrossFit

4 x 5 @ 265 lbs

3

Ryan
McNamara

4:30 PM CrossFit

1 x 1 @ 255 lbs

4

Jeff
Bates

9:30 AM CrossFit

1 x 1 @ 195 lbs

5

Derek
Smith

5:30 PM CrossFit

1 x 1 @ 185 lbs

Female Clients

1

Shantez
Willis

6:00 AM CrossFit

1 x 1 @ 235 lbs

2

Erica
Rew

9:30 AM CrossFit

4 x 5 @ 185 lbs

2

Natasha
Brown

12:00 PM CrossFit

4 x 5 @ 185 lbs

3

Jenna
Daley

6:00 AM CrossFit

1 x 1 @ 175 lbs

3

Nicole
Rieger

12:00 PM CrossFit

1 x 1 @ 175 lbs

4

Charlie
Brown

5:30 PM CrossFit

1 x 1 @ 165 lbs

5

Private

9:30 AM CrossFit

4 x 5 @ 155 lbs

6

Lindsey
Chapin

12:00 PM CrossFit

1 x 1 @ 150 lbs

7

Private

5:30 PM CrossFit

1 x 1 @ 135 lbs

8

Amanda
Perkins

9:30 AM CrossFit

1 x 1 @ 95 lbs