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Components

Clean Pull + Hang Squ ...

Metcon

Settings

Workout

Thursday -07/29/21

3 ROUNDS (empty bar)
5 Body Weight Single Leg RDL to Reverse Lunge/ Side
5 Slow Tempo Front Squat
5 Tall Power Cleans
5 Strict Press from Split

Clean Pull + Hang Squat Clean + Split Jerk (7x1+1+1 @70-75% Every 1:30 )

Metcon (AMRAP - Reps)

10:00 AMRAP
3-6-9-12-15-18..*
Thrusters (115/75)|(95/65)|(75/55)
Bar Facing Burpees

*Continue increasing by 3 reps until time is called!

LOADING IS LISTED AS-
(RX/MAST/SCALE)

Accessories

Metcon (No Measure)

3 ROUNDS, FOR QUALITY
12 Single Arm Kneeling DB Scaption/ Arm
12 Banded Face Pulls
-Resting as needed between super sets-

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

Whiteboard:

Thursday, July 29, 2021

Male Clients

1

MARK
S1

8:00 AM CrossFit

7 x 1 @ 205 lbs

1

yitzy
travis

6:15 PM CrossFit

7 x 1 @ 205 lbs

2

Luis
Padilla

6:00 AM CrossFit

7 x 1 @ 160 lbs

3

Jeancarlos
Reyes

5:15 PM CrossFit

7 x 1 @ 155 lbs

Strict press

4

Juan
Betancur

9:00 AM CrossFit

7 x 1 @ 135 lbs

4

Konstantin
Hryshankou

5:15 PM CrossFit

7 x 1 @ 135 lbs

5

Pablo
Ospina

8:00 AM CrossFit

7 x 1 @ 125 lbs

6

Anthony
Robinson

5:15 PM CrossFit

7 x 1 @ 0 lbs

Female Clients

1

Ana
Morales

5:15 PM CrossFit

7 x 1 @ 115 lbs

Last 2 @125

1

Johanna
Barahona

7:00 AM CrossFit

7 x 1 @ 115 lbs

1

karen
castillo

9:00 AM CrossFit

7 x 1 @ 115 lbs

1

katherine
almazan

9:00 AM CrossFit

7 x 1 @ 115 lbs

2

Carole
Hansen

9:00 AM CrossFit

7 x 1 @ 110 lbs

2

Whitney
Watkins

7:00 AM CrossFit

7 x 1 @ 110 lbs

3

Coinncy
Pascal

9:00 AM CrossFit

7 x 1 @ 95 lbs

4

Candice
Lazar

7:00 AM CrossFit

7 x 1 @ 85 lbs

5

Hindy
Hazan

9:00 AM CrossFit

7 x 1 @ 80 lbs

6

Diana
Sanchez

6:15 PM CrossFit

7 x 1 @ 70 lbs

7

Hildy
Sastre

6:15 PM CrossFit

7 x 1 @ 65 lbs

8

Lissette
Vazquez

6:00 AM CrossFit

7 x 1 @ 63 lbs