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Components

Clean

Metcon

Settings

Workout

Thursday

Warm-up

15 mins

Weightlifting

20 mins

15 minutes to work to a heavy clean

Clean (Find a heavy 1 rep in 15 minutes)

Clean

Metcon

Metcon (4 Rounds for reps)

E2MOM for 24 min (3 sets of each)
(Work 1 min/Rest 1 min)
Station 1: ME Wallballs (20/14)
Station 2: ME DU
Station 3: DB Snatch (50/35)
Station 4: Strict Chin-ups

Score all wallballs are rd 1, all DU as rd 2, all DB snatches as rd 3 & all chin-ups as rd 4

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

Whiteboard:

Thursday, June 15, 2017

Male Clients

1

Brandon
Shuck

5:00 PM CrossFit

1 x 1 @ 355 lbs

135, 185, 225, 275, 300, 315, 335, 355, 367x

2

Shawn
Mirabal

6:00 PM CrossFit

1 x 1 @ 225 lbs

3

Carlos
Jara

11:00 AM CrossFit

1 x 1 @ 205 lbs

3

Sam
Bowman

5:00 PM CrossFit

1 x 1 @ 205 lbs

3

Todd
McDaniel

5:00 PM CrossFit

1 x 1 @ 205 lbs

squat cleans; failed @ 215

4

Jason
Cansler

6:00 PM CrossFit

1 x 1 @ 185 lbs

5

Jarrod
Steck

5:00 PM CrossFit

1 x 1 @ 175 lbs

5

Jose
Aguayo

9:00 AM CrossFit

1 x 1 @ 175 lbs

6

Drew
Clancy

11:00 AM CrossFit

1 x 1 @ 165 lbs

7

Gary
Sunstrom

9:00 AM CrossFit

1 x 1 @ 155 lbs

7

Mark
Darvill

6:00 AM CrossFit

1 x 1 @ 155 lbs

8

Mike
Noll

11:00 AM CrossFit

1 x 1 @ 125 lbs

Female Clients

1

Amy
Bullock

5:00 PM CrossFit

1 x 1 @ 130 lbs

terrible extension working sets at 115#

2

Caitlin
Woodrow

6:00 PM CrossFit

1 x 1 @ 115 lbs

3

Lisa
Hovis

6:00 PM CrossFit

1 x 1 @ 110 lbs

4

Jenny
Rosas

11:00 AM CrossFit

1 x 1 @ 105 lbs

4

Lori
Turney

9:00 AM CrossFit

1 x 1 @ 105 lbs

5

Page
Hannon

6:00 AM CrossFit

1 x 1 @ 100 lbs

6

Lauren
Consiglio

9:00 AM CrossFit

1 x 1 @ 95 lbs

7

Andrea
Mirabal

6:00 PM CrossFit

1 x 1 @ 90 lbs

8

Georgia
Rivers

6:00 AM CrossFit

1 x 1 @ 80 lbs

9

Jennifer
Rosa

9:00 AM CrossFit

1 x 1 @ 60 lbs