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Metcon

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Workout

Wednesday

Warm-up

Metcon (No Measure)

2X
10 Waiter squats
10 Hollow rocks
10 Arch rocks

Gymnastics

Metcon (No Measure)

3X
12 Slipt squats(6/6 add weight if you like)
10 Wind mills (5/5)
3 Skin the cats
8 Banded pull aparts

Metcon

Metcon (Time)

In a 4 minute window:
400m run
4 Ring muscle ups
Max reps squat snatches 135/95

*Rest 3 minutes & repeat until 30 snatches have been achieved

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Whiteboard:

Wednesday, August 01, 2018

Male Clients

1

Jonathan
Dillow

5:00PM CrossFit

7:15

75#; kipping

2

Shane
Spearman

5:00PM CrossFit

10:52

20, 35 barbell=55lbs ring rows

3

jacob
popek

8:00AM CrossFit

11:10

65# pullups

4

Brandon
Reid

5:00PM CrossFit

11:43

75# 2 BMU

5

Patrick
Barfield

5:00PM CrossFit

11:45

65 lb bar ring row

6

Mehdi
Ben-Ayed

5:00AM CrossFit

18:08

65lb squant snatch

Female Clients

1

Stacy
Swiney

8:00AM CrossFit

11:16

65# 1 strict + 3 kipping pullups

2

Allison
Justusson

6:00PM CrossFit

11:38

4 Kipling pull-ups

3

Lindsey
Neyland

6:00PM CrossFit

12:00

65 IB :/ AWK FORM

4

Joanna
Beatrice

5:00AM CrossFit

16:59

snatches only / 45 lbs

5

Lauren
Muehling

6:00AM CrossFit

18:00

Participation trophy status.