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Components

Lucky 7’s

Settings

Workout

5/3/19

Metcon

Lucky 7’s (Time)

5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (50/35#'s)

RX C2B

DB Cluster:
https://www.youtube.com/watch?v=uiKyT6_7bho

Optional Extra Strength Work

Metcon (No Measure)

5 Rounds:
5 Deadlifts (70%)
8 Bench Press (70%)
*Not for time

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

Whiteboard:

Friday, May 03, 2019

Male Clients

1

Derrick
Ledford

4:00 PM CrossFit

9:54

2

Darius
Nouri

8:30AM CrossFit Class

13:41

Death - 2:33 faster

3

Colby
Wollak

4:00 PM CrossFit

19:55

4

Jason
Leach

12:00 PM CrossFit

21:51

ugh

5

Alto
Shambles

8:30AM CrossFit Class

9:27

6

Kenny
Hastings

6:30 AM CrossFit

10:26

7

Brent
Miller

8:30AM CrossFit Class

11:33

8

Stephen
Kent

5:30 AM CrossFit

7:36

rr / #35

9

Scotty
In Route

8:30AM CrossFit Class

7:43

35#DB, C2B

10

Jordan
Calhoun

5:30 AM CrossFit

8:05

11

Al
Moody

5:30 AM CrossFit

8:26

Jumping pull-ups 2 rds Ring rows 3 rds 35# DB Clusters

12

Bernard
Tripp

6:30 AM CrossFit

8:59

C2B, 35#

13

Bob
Swadley

8:30AM CrossFit Class

9:58

PU and 35 dB clusters

Female Clients

1

Jenn
Warcola

8:30AM CrossFit Class

11:09

2

Teeter
Miller

8:30AM CrossFit Class

13:11

terrible

3

Emma
Mason

9:30 AM CrossFit

6:13

15# Db, half pullups half ring rows

4

Lauran
Stump

5:30 AM CrossFit

7:04

Underestimated my scaled

5

Isabella
Natoli

4:00 PM CrossFit

7:18

RR, 10#

6

Jennifer
Eckard

9:30 AM CrossFit

8:33

25#/bar rocks and ring rows

7

Jacki
Collins

12:00 PM CrossFit

9:07

PUs-20#

8

Mary
Mason

9:30 AM CrossFit

9:17

20#db