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Components

3 Position power clean

Metcon

Settings

Workout

Wednesday

Warm-up

2X
10 Dead bugs
10 Alive bugs

Gymnastics

Metcon (No Measure)

3X
10 Hamstring curls
10 Glute hugs (5/5)
:20 Dball hold
T spine on foam roller

Weightlifting

Metcon (No Measure)

EMOM 10:
1) 3 Pos power clean
2) 3-5 Strict C2B

3 Position power clean (5X1)

Hip, knee, floor End with a Clean deadlift

Metcon

Metcon (Time)

4 rounds:
10 Box jumps 24/20
15 Dball squats 100/70
10 Burpees

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Whiteboard:

Wednesday, June 20, 2018

Male Clients

1

Dusty
Schmidt

12:00 PM Open gym

1 x 1 @ 245 lbs

2

Anthony
Hodges

12:00 PM Open gym

1 x 1 @ 235 lbs

3

Eric
williams

5:00 PM CrossFit

1 x 1 @ 225 lbs

3

Jared
Van Anne

12:00 PM Open gym

1 x 1 @ 225 lbs

4

Eric
Priaulx

8:00 AM CrossFit

5 x 1 @ 195 lbs

5

nathan
forshaw

5:00 PM CrossFit

2 x 1 @ 185 lbs

5

Adam
Burkholder

6:00 PM CrossFit

1 x 1 @ 185 lbs

6

Christopher
Sanosi

5:00 AM CrossFit

5 x 1 @ 155 lbs

lots of starfish on high hang

6

Michael
Beitenman

5:00 PM CrossFit

4 x 1 @ 155 lbs

6

Brian
Justusson

6:00 PM CrossFit

1 x 1 @ 155 lbs

25 C2B

7

Jake
Tanner

5:00 PM CrossFit

4 x 1 @ 135 lbs

7

Grant
Beavers

6:00 PM CrossFit

2 x 1 @ 135 lbs

7

Brandon
Reid

12:00 PM Open gym

1 x 1 @ 135 lbs

8

Jim
Welch

6:00 PM CrossFit

3 x 1 @ 115 lbs

9

Mehdi
Ben-Ayed

5:00 AM CrossFit

1 x 1 @ 75 lbs

Female Clients

1

Antoinette
Williams

12:00 PM Open gym

1 x 1 @ 185 lbs

2

Kristina
Stapleton

12:00 PM Open gym

1 x 1 @ 130 lbs

3 strict c2b

3

Shanna
Simms

5:00 PM CrossFit

1 x 1 @ 115 lbs

3

Stacy
Swiney

12:00 PM Open gym

1 x 1 @ 115 lbs

4

Lindsey
Neyland

6:00 PM CrossFit

1 x 1 @ 95 lbs

105(Had to break it up)

5

MC
Schmank

12:00 PM Open gym

1 x 1 @ 75 lbs

6

Kathy
Williamson

5:00 PM CrossFit

1 x 1 @ 55 lbs

7

Becky
Weinstein

6:00 AM CrossFit

5 x 1 @ 35 lbs

7

Joanna
Beatrice

5:00 AM CrossFit

1 x 1 @ 35 lbs

just say NO to shoulder pain