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Components

Snatch Grip Deadlift

Metcon

Settings

Workout

Friday

Warm-up

Running drills

Gymnastics

Metcon (No Measure)

3X
1 Band to make you dance
12 Single leg deadlift(6/6)
10 Glute ham raises

Weightlifting

Snatch Grip Deadlift (5X5 @ 90%)

Snatch Grip Deadlift

*Snatch deadlift with shrug

Metcon

Metcon (Time)

For time:
21 Thrusters 95/65
400m sprint
(3min rest)
15 Thrusters 115/80
400m sprint
(3min rest)
9 Thrusters 135/95
400m sprint
(3min rest)
6 Thrusters 155/105
400m sprint
(3min rest)
3 Thrusters 185/135
400m sprint

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

Whiteboard:

Friday, August 31, 2018

Male Clients

1

Stephen
LeBouef

6:00AM CrossFit

5 x 5 @ 155 lbs

2

Joshua
Funk

6:00AM CrossFit

5 x 5 @ 135 lbs

2

Wes
Blackmon

5:00AM CrossFit

5 x 5 @ 135 lbs

2

Brian
Justusson

6:00PM CrossFit

5 x 3 @ 135 lbs

2

jacob
popek

8:00AM CrossFit

5 x 3 @ 135 lbs

3

Bob
Stapleton

6:00AM CrossFit

5 x 5 @ 105 lbs

4

Mark
Mayfield

6:00AM CrossFit

5 x 5 @ 95 lbs

4

Brandon
Reid

8:00AM CrossFit

5 x 3 @ 95 lbs

5

Anthony
Hodges

5:00PM CrossFit

2 x 3 @ 165 lbs

Female Clients

1

Nicki
Bergmann

12:00PM Open gym

5 x 3 @ 195 lbs

2

Lauren
Muehling

8:00AM CrossFit

5 x 3 @ 95 lbs

3

Stacy
Swiney

12:00PM Open gym

5 x 3 @ 85 lbs

4

Allison
Justusson

6:00PM CrossFit

5 x 3 @ 55 lbs

5

Joanna
Beatrice

8:00AM CrossFit

5 x 5 @ 45 lbs

6

Becky
Weinstein

6:00AM CrossFit

1 x 5 @ 95 lbs

3 x 5 @ 85#