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Components

Deadlift

Metcon

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Workout

Thursday

Warm-up

AMRAP x 7 MINUTES
7 Lunge + Lunge + Air Squat
8 Alt. Groiners
9 Up-Downs
10 Barbell RDL

Strength

Deadlift (1x3 @ 90%)

Deadlift

1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 17 MINUTES
7/7 Back Rack Reverse Lunges (135/95)|(95/65)
10 Box Jumps w/ Step-Down (30/24)
20 Plate Ground to Overhead (45/35)|(35/25)
:30 Plate Gun Hold

(Score is Rounds + Reps)

BB KG: (60/42.5)|(42.5/30)

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Whiteboard:

Thursday, July 15, 2021

Male Clients

1

Lyle
Bowe

CrossFit: 3:30 PM

1 x 3 @ 405 lbs

2

Austin
Hatley

CrossFit: 4:30 PM

1 x 3 @ 360 lbs

3

Kevin
Sparks

5:30pm CrossFit

1 x 3 @ 325 lbs

3

Mike
Machowek

5:30pm CrossFit

1 x 3 @ 325 lbs

4

Rahe
Bell

CrossFit: 6:00 AM

1 x 3 @ 155 lbs

1x3@75-95-135-155

Female Clients

1

Nicole
McEntyre

5:30pm CrossFit

1 x 3 @ 250 lbs

2

Isarai
Thieme

CrossFit: 4:30 PM

1 x 3 @ 245 lbs

3

Sarah
Lynch

CrossFit: 12:00 PM

1 x 3 @ 225 lbs

4

Megan
McLean

5:30pm CrossFit

1 x 3 @ 215 lbs

5

Kavina
Brown

6:30pm CrossFit

1 x 3 @ 205 lbs

6

Lynn
Fischer

CrossFit: 6:00 AM

1 x 3 @ 195 lbs

7

Carla
Johnson

5:30pm CrossFit

1 x 3 @ 185 lbs

7

Eleanore
Machowek

CrossFit: 3:30 PM

1 x 3 @ 185 lbs

8

Karla
Smith

CrossFit: 6:00 AM

1 x 3 @ 180 lbs

9

Cristen
Rogers

CrossFit: 3:30 PM

1 x 3 @ 160 lbs

125, 145

10

Liezel
Bowe

CrossFit: 3:30 PM

1 x 3 @ 150 lbs

11

Carla
Zenner

CrossFit: 9:00 AM

1 x 3 @ 95 lbs