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Components

Front Squat

Metcon

Settings

Workout

5.14.19

Warm Up
2x
400m Jog
25 Air squats

Front Squat (5 x 2 @ 90%)

Front Squats

Metcon (Time)

21-15-9-15-21(15min)
Sumo Deadlift High pulls
KB Step Ups(1KB)

Coach Tip* SDHP should be moderately heavy. You should be able to do the first round of 21 in no more than 3 sets. Make the KB Heavy for the step ups. There is a big time cap on this workout you should not finish in under 10 minutes

Cool Down
Foam Roll or barbell mash your quads

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Whiteboard:

Tuesday, May 14, 2019

Male Clients

1

Herbert
Segura

6:00 am CrossFit

5 x 2 @ 255 lbs

2

Todd
Wangler

6:00 am CrossFit

5 x 2 @ 205 lbs

3

Costa
Poulias

8:00 am CrossFit

5 x 2 @ 200 lbs

4

Andy
Hengstebeck

11:45 AM CrossFit

5 x 2 @ 195 lbs

4

Joe
Guyette

11:45 AM CrossFit

5 x 2 @ 195 lbs

5

Christopher
Celano

5:30 pm CrossFit

5 x 2 @ 185 lbs

5

Wade
Memmott

8:00 am CrossFit

5 x 2 @ 185 lbs

6

Kevin
Potter

11:45 AM CrossFit

5 x 2 @ 175 lbs

7

Robbie
Spencer

5:30 pm CrossFit

5 x 2 @ 165 lbs

7

Troy
LyTell

4:30 pm CrossFit

5 x 2 @ 165 lbs

8

Bobby
Fuentes

8:00 am CrossFit

5 x 5 @ 155 lbs

9

John
Cunniff

6:30 pm CrossFit

5 x 2 @ 145 lbs

10

Eric
Resman

6:00 am CrossFit

2 x 5 @ 225 lbs

10

Diego
Mateo

6:00 am CrossFit

0 x 0 @ 0 lbs

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

5 x 2 @ 200 lbs

2

Stephanie
Faust

4:30 pm CrossFit

5 x 2 @ 180 lbs

3

Katie
Cook

6:00 am CrossFit

5 x 2 @ 155 lbs

3 sets at 150, 2 sets at 155

4

Kelly
Stakely

8:00 am CrossFit

5 x 2 @ 150 lbs

5

Stephanie
McCarthy

4:30 pm CrossFit

5 x 2 @ 145 lbs

6

Ashley
Matita

5:30 pm CrossFit

5 x 2 @ 126 lbs

7

Brynn
Lytell

4:30 pm CrossFit

5 x 2 @ 125 lbs

55 lb. sdhp 35 lb. kettlebell 20" box

8

Lori
Bevins

6:00 am CrossFit

5 x 2 @ 105 lbs

9

Marilyn
Stein

8:00 am CrossFit

5 x 2 @ 90 lbs

10

deisy
gonzalez

4:30 pm CrossFit

5 x 10 @ 85 lbs