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Components

Pendlay Row

Dumb Kalsu

Settings

Workout

Friday

Warm-up

2X
10 Bulgarian split squats (5/5)
10 Plank ups

Gymnastics

Metcon (No Measure)

3X
10 Wind mills (5/5)
10 OHS with KB (5/5)
5 Back ext

Weightlifting

Pendlay Row (5X3 Same weight across)

Pendlay Row

*After each set perform 3 Skin the cats

Metcon

Dumb Kalsu (Time)

For time:
100 DB Thrusters 35/25
*EMOM 5 burpees

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Whiteboard:

Friday, July 20, 2018

Male Clients

1

Eric
williams

5:00PM CrossFit

5 x 3 @ 155 lbs

2

Jared
Van Anne

12:00PM Open gym

5 x 3 @ 145 lbs

3

Bob
Stapleton

6:00AM CrossFit

5 x 3 @ 115 lbs

3

jacob
popek

8:00AM CrossFit

5 x 3 @ 115 lbs

6:38

3

Jeffrey
James

8:00AM CrossFit

5 x 3 @ 115 lbs

3 skin cats

4

Grant
Beavers

8:00AM CrossFit

5 x 3 @ 95 lbs

4

Patrick
Barfield

5:00PM CrossFit

5 x 3 @ 95 lbs

4

Sam
Steffen

6:00AM CrossFit

5 x 3 @ 95 lbs

5

Andrew
Komoroski

6:00AM CrossFit

5 x 3 @ 75 lbs

5

Shane
Spearman

6:00PM CrossFit

5 x 3 @ 75 lbs

Female Clients

1

Stacy
Swiney

12:00PM Open gym

5 x 3 @ 95 lbs

2

Allison
Justusson

6:00PM CrossFit

5 x 3 @ 55 lbs

3

Jennifer
Yang

6:00AM CrossFit

5 x 3 @ 45 lbs

Queues: Lose the slack, Lats back, pull to chest Consistent Form

4

Becky
Weinstein

6:00AM CrossFit

2 x 3 @ 75 lbs