Public Whiteboard

Components

Push Jerk

Split Jerk

Caramello

Settings

Workout

Friday

Warm-up

Flutter away (No Measure)

Tabata
Flutter kicks
6" Holds
*Alternate movements

Metcon (No Measure)

3X
10 Shoulder touches(HS or Pushups position)
10 Ring rows
10 Ring dips

Weightlifting

*15 minutes to hit an heavy single on EITHER push jerk OR split jerk

Push Jerk

Split Jerk

Metcon

Caramello (Time)

5 Rounds:
400m run
15 HSPU
9 Power cleans 155/105

Whiteboard:

Friday, October 19, 2018

Male Clients

Grant
Beavers

12:00PM Open gym

1 x 1 @ 205 lbs

Will
Douglas

12:00PM Open gym

1 x 1 @ 205 lbs

Rich
Quinn

12:00PM Open gym

1 x 1 @ 175 lbs

f 185

jacob
popek

12:00PM Open gym

1 x 4 @ 155 lbs

Sam
Steffen

6:00AM CrossFit

1 x 1 @ 135 lbs

Shane
Spearman

5:00PM CrossFit

1 x 1 @ 135 lbs

Mark
Mayfield

4:00PM Open gym

1 x 1 @ 115 lbs

Nate
Ward

6:00PM CrossFit

1 x 1 @ 110 lbs

Female Clients

Becky
Weinstein

6:00AM CrossFit

1 x 1 @ 80 lbs

Amanda
Raspanti

6:00AM CrossFit

1 x 1 @ 40 lbs