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Components

3 Position power clean

Metcon

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Workout

Thursday

Warm-up

Metcon (No Measure)

2X
1 Arm hold on pullup bar (:10/:10)
10 Hollow rocks
10 Arch rocks

Gymnastics

Metcon (No Measure)

3X
10 KB bench press
10 Glute ham raises
10 Flying pigeon
Tspine on foam roller

Weightlifting

Metcon (No Measure)

EMOM 10:
1) 3 pos power clean
2) 3-5 Strict C2B

3 Position power clean (5X1)

Hip, knee, floor End with a Clean deadlift

Metcon

Metcon (Time)

50 Burpees for time

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Whiteboard:

Thursday, August 02, 2018

Male Clients

1

Jared
Van Anne

5:00PM CrossFit

1 x 1 @ 230 lbs

2

Eric
Priaulx

5:00PM CrossFit

1 x 1 @ 225 lbs

failed from ground 0n 235

3

Dan
Cayce

6:00PM CrossFit

1 x 1 @ 185 lbs

185 was kinda ugly

4

Brian
Justusson

5:00PM CrossFit

1 x 1 @ 170 lbs

15 C2B

5

Grant
Beavers

12:00PM CrossFit

1 x 1 @ 165 lbs

6

Joshua
Funk

6:00AM CrossFit

1 x 1 @ 135 lbs

7

Andrew
Komoroski

6:00AM CrossFit

5 x 3 @ 65 lbs

8

Nate
Ward

6:00PM CrossFit

1 x 1 @ 45 lbs

9

Eric
williams

5:00PM CrossFit

3 x 215 @ 0 lbs

Female Clients

1

Shanna
Simms

5:00PM CrossFit

1 x 1 @ 115 lbs

2

Allison
Justusson

5:00PM CrossFit

1 x 1 @ 105 lbs

3

MC
Schmank

5:00PM CrossFit

1 x 1 @ 100 lbs

4

Joanna
Beatrice

5:00AM CrossFit

1 x 1 @ 60 lbs

4

Melissa
Schmidt

12:00PM CrossFit

1 x 1 @ 60 lbs

5

Kathy
Williamson

5:00PM CrossFit

5 x 1 @ 55 lbs