Public Whiteboard

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Components

Push Jerk

Split Jerk

Back Squat

Metcon

Settings

Workout

Thursday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

35 mins

Push Jerk/Split Jerk
1x2
*Work to a heavy double in 15 mins

Back Squat
3x5
*Same weight across all sets
*Increase 5# if all reps completed on last
3x5

30 mins

Push Jerk (1x2)

Push Jerk

Split Jerk (1x2)

Split Jerk

Back Squat (3x5)

Back Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

6 min AMRAP
10 Burpees
10 Hang Power Snatch (95/65)

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Whiteboard:

Thursday, March 10, 2016

Male Clients

1

Chad
Harrell

6:00 AM CrossFit

1 x 2 @ 185 lbs

1

Jason
Cansler

6:00 PM CrossFit

1 x 2 @ 185 lbs

1

Travis
Stutts

6:00 PM CrossFit

1 x 2 @ 185 lbs

2

Eddie
Morabito

11:00 AM CrossFit

3 x 2 @ 145 lbs

2

Alex
Letham

6:00 PM CrossFit

1 x 2 @ 145 lbs

3

Gary
Sunstrom

6:00 AM CrossFit

1 x 2 @ 125 lbs

4

Cameron
Rosenow

11:00 AM CrossFit

1 x 2 @ 115 lbs

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

1 x 2 @ 125 lbs

2

Suzanne
Smith

5:00 PM CrossFit

1 x 2 @ 120 lbs

3

Molly
McDonald

9:00 AM CrossFit

1 x 2 @ 105 lbs

4

Colleen
Beamon

5:00 PM CrossFit

1 x 2 @ 95 lbs

4

Lisa
Hovis

5:00 PM CrossFit

1 x 2 @ 95 lbs

5

Jen
MacCarthy

6:00 AM CrossFit

1 x 2 @ 85 lbs

6

Cassie
Steck

11:00 AM CrossFit

1 x 2 @ 80 lbs

6

Corey
Knight

6:00 PM CrossFit

1 x 2 @ 80 lbs

7

Macaira
Herford

9:00 AM CrossFit

1 x 2 @ 75 lbs

8

Cara
Stutts

6:00 PM CrossFit

1 x 2 @ 40 lbs

9

Georgia
Rivers

6:00 AM CrossFit

1 x 2 @ 35 lbs

Need improvement