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Components

Low Hang Power Clean

Settings

Workout

Thursday

Warm-up

10 mins

Dynamic Warm-up/Barbell Warm-up

Weightlifting

25 mins

Low Hang Power Clean (8x2)

*Stay light
*Emphasize hitting each position and work on quickness under bar

Metcon

Metcon (No Measure)

Sprint EMOMs

5 minute EMOM
100m sprint

Rest 5 minutes

5 minute EMOM
150m shuttle sprint

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Whiteboard:

Thursday, October 01, 2015

Male Clients

1

Casey
Smith

5:00 PM CrossFit

8 x 2 @ 185 lbs

EMOM

1

Justin
Flatt

6:00 PM CrossFit

8 x 2 @ 185 lbs

2

Ryan
Gehringer

6:00 PM CrossFit

8 x 2 @ 155 lbs

3

Michael
Eannone

7:00 PM CrossFit

8 x 2 @ 125 lbs

4

James
Gutin

9:00 AM CrossFit

5 x 2 @ 155 lbs

95, 115, 135, 155x5

4

Nick
Buerger

6:00 PM CrossFit

5 x 2 @ 185 lbs

4

Josh
Acuff

6:00 AM CrossFit

3 x 2 @ 115 lbs

2 x 75, 3 x 95

4

Chad
Harrell

6:00 AM CrossFit

2 x 2 @ 165 lbs

95,115,115,135,136,155

Female Clients

1

Brittany
Dirmann

5:00 PM CrossFit

8 x 3 @ 105 lbs

2

Cassie
Steck

11:00 AM CrossFit

8 x 2 @ 75 lbs

2

Stephanie
Tysinger

11:00 AM CrossFit

8 x 2 @ 75 lbs

3

Corey
Knight

7:00 PM CrossFit

8 x 2 @ 65 lbs

Sore knee/heavier next time

3

Rachel
Klahr

6:00 PM CrossFit

8 x 2 @ 65 lbs

4

Omayra
Rosa

9:00 AM CrossFit

8 x 2 @ 55 lbs

5

Jennifer
Rosa

9:00 AM CrossFit

8 x 2 @ 45 lbs

6

Laura
Kasubowski

6:00 PM CrossFit

5 x 2 @ 80 lbs

55, 65, 75, 80...

6

Molly
McDonald

9:00 AM CrossFit

4 x 2 @ 105 lbs

75,75,95, 100

6

Michelle
Shuck

6:00 PM CrossFit

2 x 2 @ 110 lbs

65, 75, 85, 95, 100, 105