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Components

Overhead Squat

High Box Jumps

GHD Back Extensions

Back Squat

Split Jerk

Fran

GHD Sit-ups

Metcon

Settings

WOD

10/19/15

Warm-up

A: Coaches Choice

Competition Warm up

B: AMRAP

AMRAP In 10 Mins
12 Box Jumps @24/20
10 KB SDLHP @53/35
8 Burpees

*Rest 1 Min

Strength

C1: Overhead Squat (6 x 2 )

C2: High Box Jumps (6 x 5 )

C3: GHD Back Extensions (6 x 12 W Plate 35/25)

Competition Strength

D: Back Squat (8×3 @67.5%)

Competition Extra Work

E: Split Jerk (7×2 @80-85% – )

Conditioning

F: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Extra Work

G: GHD Sit-ups (50 Reps )

Competition Conditioning

H: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 minutes

10 Calorie row
10 Hang power cleans 135/95lbs
10 Box jump overs 24/20″

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

Whiteboard:

Monday, October 19, 2015

Leaderboard

Men's Overhead Squat
Justin Stidham	12/01/2014	1 x 2 @ 265 lbs
Private	05/26/2015	1 x 2 @ 225 lbs
Juan Chavez	01/15/2014	1 x 2 @ 205 lbs

Women's Overhead Squat
Calli Stidham	01/15/2014	1 x 2 @ 150 lbs
Leiani Kelly	05/22/2017	1 x 2 @ 105 lbs
Monica Terrell	05/22/2017	1 x 2 @ 105 lbs

Male Athletes

1

Private

5:15 AM CrossFit

1 x 2 @ 205 lbs

2

Brandon
Kroll

5:30 PM CrossFit

1 x 2 @ 185 lbs

3

Christopher
Mink

5:15 AM CrossFit

1 x 2 @ 175 lbs

3

Willie
Ramos

5:30 PM CrossFit

1 x 2 @ 175 lbs

went for 195 but dropped it cause it was acually 205 idiot

4

jaron
Becerra

5:15 AM CrossFit

1 x 2 @ 165 lbs

5

Gary
Bowker

4:30 PM CrossFit

2 x 2 @ 155 lbs

5

Alberto
Fabian

9:15 AM CrossFit

1 x 2 @ 155 lbs

6

George
Hernandez

6:15 AM CrossFit

3 x 2 @ 135 lbs

6

Brian
Wilcox

6:15 AM CrossFit

1 x 2 @ 135 lbs

7

Private

6:30 PM CrossFit

1 x 2 @ 115 lbs

8

Michael
Gayle

4:30 PM CrossFit

5 x 2 @ 95 lbs

9

Don
Kennedy

9:15 AM CrossFit

6 x 2 @ 60 lbs

Female Athletes

1

Tiffany
Bell

4:30 PM CrossFit

1 x 2 @ 135 lbs

2

Jessica
Ayala

9:15 AM CrossFit

1 x 2 @ 105 lbs

3

Brittany
Powell

6:15 AM CrossFit

1 x 2 @ 95 lbs

3

Monica
Terrell

5:30 PM CrossFit

1 x 2 @ 95 lbs

4

Lynsy
Curry

4:30 PM CrossFit

5 x 2 @ 75 lbs

5

Brie
Gomez

4:30 PM CrossFit

6 x 2 @ 70 lbs

last 3 at 70

5

Linda
Ramos

9:15 AM CrossFit

1 x 2 @ 70 lbs

6

Rosemary
Imbert

4:30 PM CrossFit

1 x 2 @ 65 lbs

7

Private

5:15 AM CrossFit

1 x 2 @ 50 lbs

8

Leslie
Eldred

5:15 AM CrossFit

1 x 2 @ 0 lbs

back squat instead 175#