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Components

Snatch position deadl ...

Metcon

Settings

Workout

Wednesday

Warm-up

V-ups on V-ups

3X
:10 Hollow rock hold
5-10 V-Ups

Gymnastics

Metcon (No Measure)

3X
10 Lateral lunges
10 Windmills
10 1 Arm OHS with DB
10 Glute ham raises
Tspine on foam roller

Weightlifting

Snatch position deadlift with shrug (5X3 @ 90%)

Metcon

Metcon (Time)

For time:
40 Cal row
30 OHS 115/80
20 burpee BMU
30 OHS 115/80
40 Cal row

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

Whiteboard:

Wednesday, September 26, 2018

Male Clients

1

Anthony
Hodges

5:00AM CrossFit

5 x 3 @ 185 lbs

2

jacob
popek

8:00AM CrossFit

5 x 3 @ 165 lbs

3

Adam
Burkholder

5:00PM CrossFit

5 x 3 @ 135 lbs

3

Eric
williams

5:00PM CrossFit

5 x 3 @ 135 lbs

3

Patrick
Barfield

5:00PM CrossFit

5 x 3 @ 135 lbs

3

Stephen
LeBouef

5:00PM CrossFit

5 x 3 @ 135 lbs

4

Sam
Steffen

6:00AM CrossFit

5 x 3 @ 125 lbs

5

Mark
Mayfield

12:00PM Open gym

5 x 3 @ 115 lbs

6

Andrew
Komoroski

6:00AM CrossFit

5 x 3 @ 95 lbs

6

Grant
Beavers

12:00PM Open gym

5 x 3 @ 95 lbs

Too lazy to add weight.

6

mohammed
alghofaily

5:00PM CrossFit

5 x 3 @ 95 lbs

7

Colin
Van Antwerp

5:00PM CrossFit

5 x 3 @ 75 lbs

7

Jake
Tanner

12:00PM Open gym

5 x 3 @ 75 lbs

8

Nate
Ward

5:00PM CrossFit

5 x 3 @ 65 lbs

9

Max
Choriev

5:00AM CrossFit

3 x 3 @ 135 lbs

9

Brandon
Reid

5:00PM CrossFit

1 x 3 @ 160 lbs

9

Jamie
Jones

5:00PM CrossFit

1 x 3 @ 160 lbs

Female Clients

1

Becky
Weinstein

6:00AM CrossFit

5 x 3 @ 105 lbs

2

Allison
Justusson

6:00PM CrossFit

5 x 3 @ 85 lbs

3

Joanna
Beatrice

5:00AM CrossFit

5 x 3 @ 75 lbs

4

Nicki
Bergmann

12:00PM Open gym

5 x 3 @ 0 lbs

jumping pullups