Public Whiteboard

Components

Push Press

Clean and Jerk

Metcon

Settings

Workout

THURSDAY 10.13.16

Warm-up

Steady 7 Minute AMRAP:
12 Wallballs 20/14
12 Jumping Squats
12 Calorie Row

`1: Push Press (4X4)

Push Press

*80% of 1RM

2: Clean and Jerk (6X3)

Clean and Jerk

*70% of 1RM

MC: Metcon (Time)

5 Rounds For Time:
12 Deadlift 275/185lbs
6 Muscle Ups
Run 200m

Deadlift
RX+ 275/185
RX 225/135
SC1 185/95
Muscle Up RX+
Pull Up/Ring Dip RX

EC1: Metcon (Time)

EXTRA CREDIT #1
Row for Calories
10-20-30-40-50-60
Rest 2:1 (Rest is 2 times as long as you work)

EC2: Metcon (Time)

For Time – 400m Yoke Carry
*One-minute mandatory rest for dropping

*One-minute mandatory rest for dropping
**Weight should be heavy enough to require slower, heel to toe steps, with strong midline stabilization.

Whiteboard:

Thursday, October 13, 2016

Male Clients

Ryan
Vanvoorhis

12:00 PM CrossFit

4 x 4 @ 215 lbs

Tannen
Mitchell

5:30 PM CrossFit

4 x 4 @ 190 lbs

Ben
Sauer

5:30 PM CrossFit

4 x 4 @ 190 lbs

chris
pinnick

4:30 PM CrossFit

4 x 4 @ 135 lbs

ERIC
ABEL

12:00 PM CrossFit

4 x 4 @ 125 lbs

Brian
Hulsey

12:00 PM CrossFit

4 x 4 @ 105 lbs

Female Clients

simone
kalhorn

6:00 AM CrossFit

4 x 4 @ 110 lbs

Private

9:30 AM CrossFit

4 x 4 @ 85 lbs

Erica
Rew

9:30 AM CrossFit

4 x 4 @ 85 lbs

Pilar
Perez

12:00 PM CrossFit

4 x 4 @ 75 lbs