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Components

Seated Strict Press

Bent Over DB Row

DB Rear Delt Flyes

‘MisFit Clean Complex’

Metcon

Metcon

Settings

Workout

01/19/16

Warm-up

A: Coaches Choice

Competition Warm up

B:

a. Hip Extensions 1×15 then 3×10 hugging 45/25lbs plate
b. 3 Rounds
10 Empty bar high hang squat cleans
5 Kipping HSPU w/a 3 second hold at the top of each rep

Strength

C: Seated Strict Press (Warm Up, 5 @ 75%, 5 @ 80%, 5 @ 85%)

Weightlifting

D1: Bent Over DB Row (3 x 10 )

1 arm at a time

D2: DB Rear Delt Flyes (3 x 10 (Seated))

Competition Strength

E: ‘MisFit Clean Complex’ (Find 1 RM)

Power clean – push jerk – front squat – hang squat clean – split jerk

Conditioning

F: Metcon (AMRAP - Rounds and Reps)

AMRAP in 12 Mins

7 Power Snatch 135/95
9 Ring Dips
11 Burpee's Over Bar
100M Run

Competition Conditioning

G: Metcon (Time)

4 Rounds

Run 400m
50 Wallballs 30/20lbs
25 Toes to bar

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

Whiteboard:

Tuesday, January 19, 2016

Male Clients

1

Juan
Chavez

5:30 PM CrossFit

1 x 5 @ 205 lbs

2

Kirk
Moore

5:15 AM CrossFit

1 x 5 @ 165 lbs

3

Jeff
Scullark

5:30 PM CrossFit

1 x 5 @ 145 lbs

3

Michael
Gayle

5:30 PM CrossFit

1 x 5 @ 145 lbs

115-135-145

4

Alberto
Fabian

9:15 AM CrossFit

1 x 5 @ 140 lbs

4

Roberto
Diaz

9:15 AM CrossFit

1 x 5 @ 140 lbs

120 130 140

5

Michael
Tobis

4:30 PM CrossFit

3 x 15 @ 135 lbs

5

Private

9:15 AM CrossFit

1 x 5 @ 135 lbs

5

Michael
Carney

9:15 AM CrossFit

1 x 5 @ 135 lbs

6

Private

9:15 AM CrossFit

1 x 5 @ 130 lbs

6

Brian
Wilcox

6:15 AM CrossFit

1 x 5 @ 130 lbs

6

James
Harper

9:15 AM CrossFit

1 x 5 @ 130 lbs

115 125 130

7

Jeff
Peltier

5:15 AM CrossFit

1 x 5 @ 125 lbs

8

Juan
Herrera

9:15 AM CrossFit

1 x 5 @ 115 lbs

75% 95 lbs 80% 105 lbs 85% 115 lbs

8

Marco
Garza

4:30 PM CrossFit

1 x 5 @ 115 lbs

9

Jason
Bell

4:30 PM CrossFit

1 x 5 @ 110 lbs

10

Fred
McDaniel

9:15 AM CrossFit

1 x 5 @ 105 lbs

95, 95, 105

10

Luke
Womack

5:30 PM CrossFit

1 x 5 @ 105 lbs

11

charles
lafkoff

9:15 AM CrossFit

3 x 5 @ 95 lbs

75, 85, 95# three reps only last set

11

Roger
Gauvreau

6:15 AM CrossFit

3 x 5 @ 95 lbs

85,90,95

11

Jimmy
Baker

5:30 PM CrossFit

1 x 5 @ 95 lbs

12

Robert
Lowry

5:30 PM CrossFit

3 x 5 @ 85 lbs

13

George
Ho

9:15 AM CrossFit

2 x 5 @ 75 lbs

14

Christopher
Mink

5:15 AM CrossFit

1 x 4 @ 135 lbs

14

Anil
Hussain

5:30 PM CrossFit

1 x 3 @ 95 lbs

Female Clients

1

Elizabeth
G. Wheatley

6:30 PM CrossFit

1 x 5 @ 85 lbs

2

Brie
Gomez

4:30 PM CrossFit

1 x 5 @ 70 lbs

2

Brittany
Powell

6:30 PM CrossFit

1 x 5 @ 70 lbs

2

Jessica
Ayala

4:30 PM CrossFit

1 x 5 @ 70 lbs

60,65,70

2

Krista
Bendele

6:30 PM CrossFit

1 x 5 @ 70 lbs

2

Monica
Terrell

4:30 PM CrossFit

1 x 5 @ 70 lbs

2

Rosemary
Imbert

4:30 PM CrossFit

1 x 5 @ 70 lbs

60, 65, 70 lb

3

Caylin
Young

9:15 AM CrossFit

1 x 5 @ 65 lbs

3

Christine
Falzon

5:30 PM CrossFit

1 x 5 @ 65 lbs

4

Larissa
Franco

6:30 PM CrossFit

1 x 5 @ 60 lbs

5

Nathalia
Dixon

4:30 PM CrossFit

1 x 5 @ 50 lbs

6

Suyen
Roa

6:30 PM CrossFit

1 x 5 @ 35 lbs

7

Linda
Ramos

9:15 AM CrossFit

1 x 5 @ 0 lbs

shoulder exercises