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Components

Thruster

Fran

Settings

Workout

20June2016

Warm-up

Barbell Complex (light weight)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups

Mobility:
1) Single Leg Flexion
2) 3rd World
3) Band Pull

Strength & Skill

Thruster (2-2-2-2-2)

Thruster

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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

Whiteboard:

Monday, June 20, 2016

Clients:

Clients

1

Dusty
Schmidt

9:30 AM CrossFit

1 x 2 @ 235 lbs

2

Grant
Burdeau

6:00 PM CrossFit

1 x 1 @ 225 lbs

3

Anthony
Hodges

5:00 PM CrossFit

1 x 2 @ 205 lbs

3

Alex
Luebbers

5:00 PM CrossFit

1 x 1 @ 205 lbs

3

Justin
Fadler

9:30 AM CrossFit

1 x 1 @ 205 lbs

4

Justin
Stein

4:00 PM CrossFit

1 x 2 @ 195 lbs

4

Micheal
Young

4:00 PM CrossFit

1 x 1 @ 195 lbs

5

Brad
Eisel

6:00 AM CrossFit

1 x 2 @ 155 lbs

5

Jonas
Hart

4:00 PM CrossFit

1 x 1 @ 155 lbs

6

Andrew
Stitzel

5:00 PM CrossFit

1 x 2 @ 145 lbs

7

Rob
Zarrella

5:00 PM CrossFit

1 x 2 @ 135 lbs

7

Steve
Johnson

6:00 AM CrossFit

1 x 2 @ 135 lbs

7

Jeff
Greene

4:00 PM CrossFit

1 x 1 @ 135 lbs

from the ground

8

Shannon
Thomas

5:00 PM CrossFit

1 x 2 @ 125 lbs

8

Bob
Naes

5:00 PM CrossFit

1 x 1 @ 125 lbs

9

Tony
Suzda

6:00 PM CrossFit

4 x 2 @ 115 lbs

10

Adam
Calvery

6:00 PM CrossFit

5 x 2 @ 105 lbs

11

Private

9:30 AM CrossFit

1 x 2 @ 95 lbs

11

Ninette
Campbell

4:00 PM CrossFit

1 x 2 @ 95 lbs

11

Jonelle
Harris

4:00 PM CrossFit

1 x 1 @ 95 lbs

12

John
Henderson

6:00 AM CrossFit

5 x 2 @ 90 lbs

13

Elise
Hodges

5:00 PM CrossFit

2 x 1 @ 85 lbs

13

Elizabeth
Burke

6:00 AM CrossFit

1 x 2 @ 85 lbs

13

Valla
Bethel

9:30 AM CrossFit

1 x 2 @ 85 lbs

55--75--80--85--85

13

Becca
Braman

6:00 AM CrossFit

1 x 1 @ 85 lbs

13

Laura
Priaulx

5:00 PM CrossFit

1 x 1 @ 85 lbs