Public Whiteboard

Components

Back Squat

Split Jerk

Metcon

Settings

Workout

WEDNESDAY 10.19.16

WU:

Steady 5 Minute AMRAP:
3 Tall Box Jumps
6 High Hang Power Cleans (Light)
100M Run

1: Back Squat (5X3)

Back Squat

*85% of 1RM

2: Split Jerk (6X3)

Split Jerk

*70% of 1RM

MC: Metcon (Time)

3 Rounds:
9 Squat Snatch
15 Lateral Bar Burpees

Squat Snatch
RX+ 135/95
RX 95/65

EC1: Metcon (Time)

EXTRA CREDIT #1
3 Rounds:
25 Box Jumps 30/24″
25/20 Calorie Row
25 Push Ups w/ Hands on 2″ Plates
rest :90

EC2: Metcon (Time)

EXTRA CREDIT #2
Run 1 mile x 3

*Rest as needed to nearly match mile efforts

Whiteboard:

Wednesday, October 19, 2016

Male Clients

Walter
Daumler

5:30 PM CrossFit

5 x 3 @ 245 lbs

A
V

5:30 PM CrossFit

5 x 3 @ 225 lbs

Jorge
Martin

5:30 PM CrossFit

5 x 3 @ 225 lbs

Prince
Jahi

9:30 AM CrossFit

5 x 3 @ 225 lbs

took all the 15lb weights

Robert
Lee

9:30 AM CrossFit

5 x 3 @ 215 lbs

Female Clients

Private

9:30 AM CrossFit

5 x 3 @ 165 lbs

Private

4:30 PM CrossFit

5 x 3 @ 135 lbs

Pilar
Perez

9:30 AM CrossFit

5 x 3 @ 135 lbs

Tessa
Khan

9:30 AM CrossFit

5 x 3 @ 115 lbs

Melissa
Wood

4:30 PM CrossFit

5 x 3 @ 85 lbs

Erica
Rew

12:00 PM CrossFit

1 x 3 @ 185 lbs