Public Whiteboard

Components

L-Sit to Pass Through ...

Weighted Pull-ups

Metcon

Hollow Hold

Settings

Workout

12Nov2015

Warm-up

Warm Up # 3 (MLB)

Two Rounds

10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups

Stretch between rounds.

Stretches: Band Pull, Thoracic Smash, 60 sec Deep Squat

Strength & Skill

L-Sit to Pass Through Holds (3 Sets of 5 / Technique)

Perform on parallettes. No touching the ground.

Weighted Pull-ups (8-6-4-2-ME-ME / Technique)

**Use 50-60% of the 2 Rep weight for Max Effort
**If scaling, work on "negative" Pull-Ups. Jump then lower to full extension.

Metcon

Metcon (AMRAP - Rounds and Reps)

12Nov2015

10 Minute AMRAP:

10 x Power Snatch (75 / 55#)
5 x Burpees

Homework

Hollow Hold (3 Sets Max Time)

Whiteboard:

Thursday, November 12, 2015

Clients:

Male Clients

Kyle
Hardy

12:00 PM CrossFit

3 x 5

Grant
Burdeau

5:00 PM CrossFit

1 x 2

Scott
Dougherty

6:00 AM CrossFit

1 x 10

Aaron
Emerson

12:00 PM CrossFit

1 x 5

Skilled to having my toes touch in the back

Joshua
Petersmith

12:00 PM CrossFit

3 x 5

not pretty whatsoever. I need to work on these.

Private

7:00 PM CrossFit

1 x 3

Brian
Burke

6:00 AM CrossFit

1 x 1

scaled heel tap to tow tap

Jason
Mashburn

4:00 PM CrossFit

1 x 1

did not get all the way upright

Micheal
Young

9:30 AM CrossFit

1 x 1

Female Clients

Private

9:30 AM CrossFit

1 x 4

Private

4:00 PM CrossFit

1 x 1

Shequia
Mashburn

4:00 PM CrossFit

1 x 1

Mia
Mudd

4:00 PM CrossFit

1 x 0

Molly
Burlage

5:00 PM CrossFit

1 x 0