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Back Squat

Split Jerk

Metcon

Metcon

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Workout

WEDNESDAY 10.26.16

WU:

5 Steady Rounds:
10 Banded Good Mornings
25 Double Unders
10 Wallballs 20/14lbs

1: Back Squat (5X3)

Back Squat

*87.5% of 1RM

2: Split Jerk (7X2)

Split Jerk

*80-85% of your 1RM

MC: Metcon (Time)

For Time:
75 Push Jerks
75 Sumo Deadlift High Pull
75 Calorie Row

Push Jerk
RX+ 135/95
RX 95/65
SDHP
RX+ 135/95
RX 95/65

EC1: Metcon (Time)

EXTRA CREDIT #1
3 Rounds of:
15-12-9
Dumbbell Box Step Ups 20/16″ 35/20lbs in each hand
Front Squat 165/115lbs
Rest 2:00 between rounds

EC2: Metcon (No Measure)

20 Minute Run

*immediately after met-con
**HR between 145-165

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

Whiteboard:

Wednesday, October 26, 2016

Male Clients

1

Prince
Jahi

9:30 AM CrossFit

5 x 3 @ 410 lbs

2

Ben
Sauer

5:30 PM CrossFit

5 x 3 @ 370 lbs

3

Ryan
Vanvoorhis

4:30 PM CrossFit

5 x 3 @ 360 lbs

4

Dallas
Gotschall

4:30 PM CrossFit

5 x 3 @ 315 lbs

5

Juan
Baltierra

6:30 PM CrossFit

5 x 3 @ 295 lbs

6

Brendon
Marek

9:30 AM CrossFit

5 x 3 @ 275 lbs

6

Reece
Cochran

6:30 PM CrossFit

5 x 3 @ 275 lbs

last 2 sets 275

6

Ryan
McNamara

4:30 PM CrossFit

5 x 3 @ 275 lbs

7

A
V

6:30 PM CrossFit

5 x 3 @ 265 lbs

8

Andrew
Rex

6:30 PM CrossFit

5 x 3 @ 225 lbs

8

Walter
Daumler

6:30 PM CrossFit

5 x 3 @ 225 lbs

9

Ryan
McKeel

12:00 PM CrossFit

5 x 3 @ 185 lbs

10

Rehaan
Shaffie

5:30 PM CrossFit

5 x 3 @ 165 lbs

11

Jeff
Bates

9:30 AM CrossFit

1 x 1 @ 205 lbs

Female Clients

1

simone
kalhorn

6:00 AM CrossFit

5 x 3 @ 235 lbs

2

Natasha
Brown

4:30 PM CrossFit

5 x 3 @ 225 lbs

3

Erin
Bonthron

5:30 PM CrossFit

5 x 3 @ 195 lbs

4

Ellie
Carter

6:30 PM CrossFit

5 x 3 @ 165 lbs

4

Jenna
Daley

6:00 AM CrossFit

5 x 3 @ 165 lbs

built over sets

4

Lindsey
Chapin

6:30 PM CrossFit

5 x 3 @ 165 lbs

5

Cassandra
Nowaczyk

5:30 PM CrossFit

5 x 3 @ 135 lbs

6

Pilar
Perez

12:00 PM CrossFit

5 x 3 @ 125 lbs

7

Erica
Rew

9:30 AM CrossFit

4 x 3 @ 175 lbs

7

Christine
Hayes

6:30 PM CrossFit

2 x 3 @ 145 lbs