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Back Squat

Split Jerk

Metcon

Metcon

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Workout

WEDNESDAY 10.12.16

Warm-up

4 Steady Rounds:
:30 of Banded Good Mornings
:30 alternating Jumping Lunges
10 Burpee to 6″ Target

1: Back Squat (5X3)

Back Squat

*82.5 of 1RM

2: Split Jerk (6X3)

Split Jerk

*70-75% of 1RM

MC: Metcon (AMRAP - Reps)

AMRAP 9
2 Sumo Deadlift High Pull
2 Burpees
4, 4, 6, 6, etc…

SDHP
95/65

EC1: Metcon (Weight)

EXTRA CREDIT #1
EMOM for 20 Minutes:
5 Overhead Squats
5 Strict Deficit HSPU

*Alternate movements
You choose the weight, you should hit a heavy 5 OHS each time. The weight can fluctuate. You also choose the deficit on the HSPU, they should be unbroken early, but can be broken later rounds. The Deficit can also fluctuate.

EC2: Metcon (No Measure)

EXTRA CREDIT #2
20 Minute Run

*long slow pace. Keep HR between 145-165.

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

Whiteboard:

Wednesday, October 12, 2016

Male Clients

1

Prince
Jahi

9:30 AM CrossFit

5 x 3 @ 365 lbs

2

Ben
Sauer

5:30 PM CrossFit

5 x 3 @ 350 lbs

3

Ryan
Vanvoorhis

4:30 PM CrossFit

5 x 3 @ 340 lbs

4

Tannen
Mitchell

5:30 PM CrossFit

5 x 3 @ 315 lbs

one round

5

Reece
Cochran

5:30 PM CrossFit

5 x 3 @ 265 lbs

6

Private

6:30 PM CrossFit

5 x 3 @ 235 lbs

7

Walter
Daumler

4:30 PM CrossFit

5 x 3 @ 215 lbs

8

Ben
Breslin

4:30 PM CrossFit

5 x 3 @ 205 lbs

8

David
Knapp

5:30 PM CrossFit

5 x 3 @ 205 lbs

did 1 reps each time

8

J.R.
Clore

5:30 PM CrossFit

5 x 3 @ 205 lbs

9

Ryan
McKeel

9:30 AM CrossFit

5 x 3 @ 175 lbs

10

Greg
Austin

6:00 AM CrossFit

5 x 3 @ 155 lbs

Female Clients

1

simone
kalhorn

4:30 PM CrossFit

5 x 3 @ 220 lbs

2

Private

9:30 AM CrossFit

5 x 3 @ 175 lbs

2

Erica
Rew

9:30 AM CrossFit

5 x 3 @ 175 lbs

2

Hilary
Boyd

4:30 PM CrossFit

5 x 3 @ 175 lbs

3

Lindsey
Chapin

6:30 PM CrossFit

5 x 3 @ 155 lbs

4

Private

12:00 PM CrossFit

5 x 3 @ 135 lbs

4

Charlie
Brown

12:00 PM CrossFit

5 x 3 @ 135 lbs

5

Sarah
BARTLES

9:30 AM CrossFit

5 x 3 @ 125 lbs

6

Alyssa
Clore

5:30 PM CrossFit

5 x 3 @ 120 lbs

7

Beth
Heyer

6:00 AM CrossFit

5 x 3 @ 115 lbs

7

Melissa
Wood

6:30 PM CrossFit

5 x 3 @ 115 lbs

7

Tessa
Khan

9:30 AM CrossFit

5 x 3 @ 115 lbs