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Components

Power Snatch

Tempo Strict Dips

Metcon

Settings

Workout

10/19/16

Warm-up

A: Coaches Choice

Strength

B: Power Snatch (7 x 2 TNG)

Power Snatch

Extra Work

C: Tempo Strict Dips (3 x 8 )

5 Sec Down

Conditioning

D: Metcon (AMRAP - Rounds and Reps)

AMRAP in 12 Mins

7 OHS 135/95
9 HSPU
11 Pull Ups

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

Whiteboard:

Wednesday, October 19, 2016

Male Clients

1

Juan
Chavez

5:30 PM CrossFit

1 x 2 @ 205 lbs

2

Kirk
Moore

5:15 AM CrossFit

1 x 1 @ 185 lbs

3

Soibi
Ogbanga

5:15 AM CrossFit

1 x 1 @ 175 lbs

4

Michael
Tobis

5:30 PM CrossFit

1 x 2 @ 165 lbs

5

Bryan
Steuer

4:30 PM CrossFit

1 x 2 @ 145 lbs

5

jaron
Becerra

5:15 AM CrossFit

1 x 2 @ 145 lbs

5

JOSE
MELENDEZ

5:15 AM CrossFit

1 x 1 @ 145 lbs

6

Christopher
Mink

5:15 AM CrossFit

1 x 2 @ 135 lbs

7

Brian
Cresswell

9:15 AM CrossFit

1 x 2 @ 125 lbs

8

Brian
Wilcox

5:15 AM CrossFit

1 x 2 @ 115 lbs

9

Roger
Gauvreau

4:30 PM CrossFit

7 x 2 @ 105 lbs

9

Anil
Hussain

5:30 PM CrossFit

1 x 2 @ 105 lbs

10

charles
lafkoff

9:15 AM CrossFit

7 x 2 @ 95 lbs

65, 65, 65, 75, 75, 85, 95#

11

Kyle
Krueger

5:15 AM CrossFit

3 x 5 @ 80 lbs

Female Clients

1

Leslie
Eldred

5:15 AM CrossFit

1 x 2 @ 115 lbs

tng

2

Brie
Gomez

5:15 AM CrossFit

1 x 2 @ 100 lbs

3

Emma
Knowles

6:30 PM CrossFit

1 x 2 @ 90 lbs

4

Jessica
Ayala

4:30 PM CrossFit

1 x 2 @ 85 lbs

failed @ 95 x2

4

Leiani
Kelly

5:30 PM CrossFit

1 x 2 @ 85 lbs

4

Liz
Koehler

5:15 AM CrossFit

1 x 1 @ 85 lbs

5

Monica
Terrell

4:30 PM CrossFit

7 x 2 @ 75 lbs

6

Katie
Wright

9:15 AM CrossFit

1 x 2 @ 60 lbs

7

lola
santiago

5:15 AM CrossFit

1 x 4 @ 40 lbs

8

Jessica
Jackson

5:30 PM CrossFit

3 x 7 @ 25 lbs

9

Teresa
Montemayor

5:15 AM CrossFit

5 x 10 @ 15 lbs