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Components

3-3-3 Press Complex

Metcon

Settings

Workout

Thursday

Warm-up

10 mins

Weightlifting

20 mins

3-3-3 Press Complex

3 Shoulder Press
3 Push Press
3 Push Jerk

*3 working sets
*Climbing weight each set

Metcon

Metcon (Time)

2 Rounds
20 Thrusters (95/65)
20 Pull-ups
20 Wallballs (20/14)
20 Cal Row

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Whiteboard:

Thursday, September 01, 2016

Male Clients

1

Cory
McCleaf

6:00 AM CrossFit

3 x 1 @ 155 lbs

2

Kason
Davis

11:00 AM CrossFit

3 x 1 @ 145 lbs

3

Todd
McDaniel

6:00 AM CrossFit

3 x 1 @ 135 lbs

115,125,135

4

Michael
Eannone

6:00 PM CrossFit

3 x 1 @ 125 lbs

5

Jarrod
Steck

11:00 AM CrossFit

3 x 3 @ 115 lbs

5

christopher
carroll

11:00 AM CrossFit

3 x 1 @ 115 lbs

6

Justin
Higbee

6:00 PM CrossFit

3 x 1 @ 95 lbs

7

Carlos
Jara

6:00 AM CrossFit

3 x 1 @ 55 lbs

8

Joey
White

5:00 PM CrossFit

1 x 9 @ 115 lbs

8

Brandon
Shuck

5:00 PM CrossFit

1 x 1 @ 225 lbs

185, 205

8

Travis
Stutts

6:00 PM CrossFit

1 x 1 @ 155 lbs

Female Clients

1

Jackie
Cansler

5:00 PM CrossFit

3 x 1 @ 85 lbs

2

Cassie
Steck

11:00 AM CrossFit

3 x 1 @ 80 lbs

3

Holli
Christ

6:00 AM CrossFit

3 x 1 @ 75 lbs

3

Rachel
Klahr

6:00 PM CrossFit

3 x 1 @ 75 lbs

4

Bree
Dimmick

5:00 PM CrossFit

3 x 1 @ 65 lbs

5

Carolina
Martinez

6:00 AM CrossFit

3 x 1 @ 55 lbs

6

Martha
Brown

6:00 AM CrossFit

3 x 1 @ 50 lbs

7

Charley
Williams

9:00 AM CrossFit

3 x 1 @ 40 lbs

? I think did 40, dont member

8

Gabbie
Overcash

5:00 PM CrossFit

3 x 1 @ 35 lbs

Training bar + 10lbs

8

Omayra
Rosa

9:00 AM CrossFit

3 x 1 @ 35 lbs

9

Jenny
Rosas

6:00 AM CrossFit

3 x 1 @ 25 lbs

9

Pam
Overcash

5:00 PM CrossFit

3 x 1 @ 25 lbs

Training bar + 5lb weights

10

Courtney
Schuler

11:00 AM CrossFit

1 x 1 @ 65 lbs

45, 55