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Components

Metcon

Metcon

Settings

Workout

Friday

Strength

Metcon (Weight)

On the 2:00 x 7:
Hang Power Clean
Hang Squat Clean
Push Jerk
Split Jerk

Only 3 weight changes allowed.

Metcon

Metcon (Time)

For Time:
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Burpees over the Bar
9 Push Jerks (135/95)

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

Whiteboard:

Friday, September 07, 2018

Male Clients

1

Mark
Barnhart

8:15 AM CrossFit

215 lbs

2

3
Pete

6:00 AM CrossFit

210 lbs

Miscounted

3

David
Spungin

3:30 PM CrossFit

205 lbs

4

Benjamin
Head

3:30 PM CrossFit

195 lbs

4

Kyle
Brytowski

12:15 PM CrossFit

195 lbs

5

Chris
Bowen

4:30 PM CrossFit

185 lbs

5

Ryan
Davis

3:30 PM CrossFit

185 lbs

6

Mark
Richardson

4:30 PM CrossFit

165 lbs

7

Allan
Cheateaux

9:30 AM CrossFit

155 lbs

7

Jay
Griggs

8:15 AM CrossFit

155 lbs

8

Brian
Johnson

4:30 PM CrossFit

145 lbs

9

Ryan
Davis

4:30 PM CrossFit

135 lbs

2nd time

10

John
Hays

9:30 AM CrossFit

115 lbs

11

Matt
Bachus

8:15 AM CrossFit

95 lbs

12

Don
Ward

4:30 PM CrossFit

85 lbs

Female Clients

1

Kristina
Barnhart

5:30 PM CrossFit

125 lbs

2

Kristin
Head

3:30 PM CrossFit

120 lbs

3

Holly
Oglesby

9:30 AM CrossFit

110 lbs

4

Lia
Christians

8:15 AM CrossFit

95 lbs

5

Amanda
Spungin

9:30 AM CrossFit

90 lbs

6

Jami
Cheateaux

9:30 AM CrossFit

80 lbs

6

Johana
Matuskova

9:30 AM CrossFit

80 lbs

6

Maya
Gonzales

12:15 PM CrossFit

80 lbs

6

Teri
Heines

8:15 AM CrossFit

80 lbs

7

Ruthann
Christensen

12:15 PM CrossFit

70 lbs

8

Megan
Davis

4:30 PM CrossFit

55 lbs

9

Dana
Bossert

8:15 AM CrossFit

45 lbs

10

Hallie
Ward

4:30 PM CrossFit

35 lbs

11

Christina
Griggs

4:30 PM CrossFit

130 lbs

injury mod

12

Sarah
Guillaudeu

8:15 AM CrossFit

90 lbs