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Components

Clean

Metcon

L-Sit

Settings

Workout

15Sep2015

Warm-up

10 Minute Kettlebell Warm Up

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)

Stretches: Banded Hip Flexor, Super Rack, Instep

Strength & Skill

Clean (3 x Reps on Even Minutes for 20 min.)

**3 Reps on minutes- 0, 2, 4, 6, 8, 10, 12, 14, 16, & 18
**Increase to hard but doable.

Metcon

Metcon (AMRAP - Rounds)

15Sep2015

12 Minute AMRAP of:

10 x Deadlifts (185 / 135#)
100m Single Side Farmer Walk (50 / 35#)

**Farmer Walks are with a single DB or KB. Weight is allowed only in one hand at time.

Homework

L-Sit (3 x Max Holds for Time)

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

Whiteboard:

Tuesday, September 15, 2015

Clients:

Leaderboard

Men's Clean
Andrew Stitzel	05/01/2017	1 x 3 @ 175 lbs
Micheal Young	09/15/2015	1 x 3 @ 155 lbs
Justin Stein	03/24/2015	1 x 3 @ 135 lbs

Women's Clean
Ninette Campbell	05/01/2017	1 x 3 @ 110 lbs

Male Clients

1

Trenton
Campbell

4:00 PM CrossFit

6 x 3 @ 225 lbs

2

Justin
Stein

9:30 AM CrossFit

6 x 3 @ 215 lbs

2

Grant
Burdeau

7:00 PM CrossFit

1 x 3 @ 215 lbs

3

Nick
Little

5:00 PM CrossFit

5 x 3 @ 185 lbs

3

Jason
Mashburn

4:00 PM CrossFit

1 x 3 @ 185 lbs

1 squat, 2 Power

3

Kent
Higginbotham

6:00 PM CrossFit

1 x 3 @ 185 lbs

4

Jeff
Greene

7:00 PM CrossFit

5 x 3 @ 175 lbs

4

Anthony
Hodges

7:00 PM CrossFit

1 x 3 @ 175 lbs

4

Brad
Eisel

6:00 AM CrossFit

1 x 3 @ 175 lbs

4

Brian
Burke

6:00 AM CrossFit

1 x 3 @ 175 lbs

5

Andrew
Stitzel

6:00 AM CrossFit

1 x 3 @ 165 lbs

6

Micheal
Young

5:00 PM CrossFit

1 x 3 @ 155 lbs

Squat cleans

7

Aaron
Emerson

6:00 AM CrossFit

1 x 3 @ 145 lbs

8

Neil
Oberg

7:00 PM CrossFit

1 x 3 @ 135 lbs

9

Rob
Garrison

12:00 PM CrossFit

1 x 3 @ 45 lbs

Practice form With coaches

Female Clients

1

Kristen
Wall

5:00 PM CrossFit

3 x 3 @ 115 lbs

1

Bayley
Little

5:00 PM CrossFit

1 x 3 @ 115 lbs

1

Jonelle
Harris

5:00 PM CrossFit

1 x 3 @ 115 lbs

2

Karen
Shebik

12:00 PM CrossFit

1 x 3 @ 110 lbs

3

Private

6:00 AM CrossFit

1 x 3 @ 85 lbs

4

Traci
Kerr

9:30 AM CrossFit

3 x 3 @ 75 lbs

Worked on form: 55/65/75

4

Julianne
Russell

7:00 PM CrossFit

1 x 3 @ 75 lbs

5

Lauren
Lewis

6:00 AM CrossFit

1 x 3 @ 65 lbs

6

Karen
Boulware

5:00 PM CrossFit

1 x 3 @ 60 lbs

7

Megan
Lankford

6:00 PM CrossFit

1 x 3 @ 0 lbs

Push Press @ 55#

7

Joy
Bazzell

4:00 PM CrossFit

1 x 1 @ 165 lbs