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Components

Snatch Balance

Jellybeans

Settings

Workout

Friday

Warm-up

2X
10 Waiter squats
10 Hollow bicycle

Gymnastics

Metcon (No Measure)

3X
14 Single leg deadlift (7/7)
12 Wind mills (6/6)
10' HS walk or 3 Wall walks

Weightlifting

Snatch Balance (5X3 Same weight across)

Snatch Balance

Metcon

Jellybeans (10 Rounds for calories)

:30 max calories on bike
Rest 1 minute then rinse and repeat

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Whiteboard:

Friday, July 13, 2018

Male Clients

1

Jae
Mills

6:00PM CrossFit

5 x 3 @ 95 lbs

1

Jamie
Jones

12:00PM Open gym

5 x 3 @ 95 lbs

2

Grant
Beavers

6:00PM CrossFit

5 x 3 @ 85 lbs

IT WAS THE SHOES

2

Mehdi
Ben-Ayed

5:00AM CrossFit

5 x 3 @ 85 lbs

2

Stephen
LeBouef

6:00PM CrossFit

5 x 3 @ 85 lbs

3

jacob
popek

8:00AM CrossFit

5 x 3 @ 55 lbs

4

Joseph
Herman

6:00AM CrossFit

5 x 3 @ 45 lbs

practice

5

Nate
Ward

5:00PM CrossFit

5 x 3 @ 35 lbs

6

Anthony
Hodges

5:00PM CrossFit

1 x 3 @ 115 lbs

6

Eric
williams

5:00PM CrossFit

1 x 3 @ 115 lbs

6

Jared
Van Anne

12:00PM Open gym

1 x 3 @ 135 lbs

Female Clients

1

Antoinette
Williams

5:00AM CrossFit

5 x 3 @ 85 lbs

no jump

2

Allison
Justusson

6:00PM CrossFit

5 x 3 @ 55 lbs

little dip before

2

Stacy
Swiney

8:00AM CrossFit

5 x 3 @ 55 lbs

3

Kathy
Williamson

5:00PM CrossFit

5 x 3 @ 35 lbs

oh squat to box

4

Becky
Weinstein

6:00AM CrossFit

5 x 3 @ 30 lbs

OHS

5

Jennifer
Yang

6:00AM CrossFit

5 x 3 @ 20 lbs

Squat to a ball, watch elbow EXTROT.

6

Mary
Mills

6:00PM CrossFit

5 x 3 @ 15 lbs

15

7

Kristina
Stapleton

5:00AM CrossFit

4 x 3 @ 85 lbs