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Components

Push Press

Metcon

Settings

Workout

10.3.19

Warm Up
300m Jog
20 Strict Barbell Shoulder Press
300m Jog

Push Press (1 Rep Max Push Press or 4x6 @ 75%)

Push Press

Metcon (Time)

4 Rounds For Time(20min CAP)
14 SDHP
50 Dubs or 100 Singles
14 Hang Power Snatch
*Rest until HR drops 12% or 1 min

Coach Tip* You should base your weight on your barbell off of you SDHP on this Sprint stye workout. It should be challenging to finish all 14 reps unbroken every round on the SDHP but have to break uo the hang power snatch in 2 or 3 sets

Cool Down
Coach led stretches

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Whiteboard:

Thursday, October 03, 2019

Male Clients

1

Jeff
Freedman

11:45 AM CrossFit

1 x 1 @ 225 lbs

Failed @245

1

Kevin
Brown

11:45 AM CrossFit

1 x 1 @ 225 lbs

2

Dylan
Placher

5:30 pm CrossFit

1 x 1 @ 205 lbs

4x6 135

3

Josh
Bridge

4:30 pm CrossFit

1 x 1 @ 200 lbs

4

Austin
Jennings

5:30 pm CrossFit

1 x 1 @ 195 lbs

5

Eric
Resman

6:00 am CrossFit

4 x 6 @ 150 lbs

6

Bobby
Fuentes

8:00 am CrossFit

4 x 6 @ 145 lbs

6

Herbert
Segura

6:00 am CrossFit

4 x 6 @ 145 lbs

7

Vince
Matchett

5:30 pm CrossFit

6 x 4 @ 135 lbs

7

David
Dore-Smith

4:30 pm CrossFit

1 x 1 @ 135 lbs

8

Diego
Mateo

6:00 am CrossFit

4 x 6 @ 130 lbs

Female Clients

1

Katie
Cook

6:00 am CrossFit

1 x 1 @ 130 lbs

2

Kelly
Stakely

8:00 am CrossFit

1 x 1 @ 125 lbs

3

Jessica
Wise

11:45 AM CrossFit

1 x 1 @ 120 lbs

4

Judy
DaRocha

6:00 am CrossFit

1 x 1 @ 105 lbs

5

Brittany
Whaley

6:00 am CrossFit

1 x 1 @ 100 lbs

5

Laura
Paradiso

6:00 am CrossFit

1 x 1 @ 100 lbs

6

MC
Heller

11:45 AM CrossFit

1 x 1 @ 95 lbs

7

Lori
Bevins

8:00 am CrossFit

1 x 1 @ 85 lbs

8

Jacqui
Fuentes

8:00 am CrossFit

1 x 1 @ 70 lbs

9

Ayleen
Perez-Lavin

4:30 pm CrossFit

4 x 6 @ 65 lbs