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Components

Front Squat

Metcon

Settings

Workout

7.17.19

Warm Up
2x
40 Dubs
30 Walking Lunges

Front Squat (4 x 2 @ 80%)

Front Squat

Metcon (AMRAP - Rounds)

18min Alt. EMOM
- 10 HSPU or DB Strict Press
- 200m Run
- 10 Hand Release Deadlifts

Coach Tip* This is meant to be a low HR Workout. The only time you should be elevated is when running. Make HSPU and Deadlifts challenging to be completed unbroken

Cool Down
Foam Roll Back and Hamstrings

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Whiteboard:

Wednesday, July 17, 2019

Male Clients

1

Herbert
Segura

6:00 am CrossFit

4 x 2 @ 245 lbs

2

Bobby
Fuentes

6:00 am CrossFit

4 x 2 @ 225 lbs

3

Matthew
Slaughter

6:00 am CrossFit

4 x 2 @ 215 lbs

4

David
Dore-Smith

5:30 pm CrossFit

4 x 2 @ 145 lbs

Female Clients

1

Kelly
Stakely

8:00 am CrossFit

4 x 2 @ 150 lbs

2

Stephanie
Warson

5:30 pm CrossFit

4 x 2 @ 145 lbs

3

Jessica
Wise

11:45 AM CrossFit

4 x 2 @ 135 lbs

4

Lori
Bevins

6:00 am CrossFit

5 x 2 @ 115 lbs

4

Melissa
Sereda

6:30 pm CrossFit

4 x 2 @ 115 lbs

5

Stephanie
Faust

4:30 pm CrossFit

6 x 3 @ 105 lbs

5

Alexandra
Wolter

6:00 am CrossFit

4 x 2 @ 105 lbs

6

Ana
Soundara

6:00 am CrossFit

4 x 2 @ 95 lbs

6

Ashley
Mandeville

11:45 AM CrossFit

4 x 2 @ 95 lbs

7

Judy
DaRocha

6:00 am CrossFit

4 x 2 @ 75 lbs

warm-up

8

Nancy
Finch

8:00 am CrossFit

4 x 2 @ 70 lbs

9

Savannah
Kushner

6:30 pm CrossFit

4 x 2 @ 65 lbs

10

Milee
Ashawad

5:30 pm CrossFit

6 x 2 @ 45 lbs