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Components

Clean and Jerk

Metcon

Settings

Workout

Monday

Warm-up

2X
10 front rack KB march(1 Kb 10 Marches each side)
20 Hollow Rocks

Metcon (No Measure)

10 Back squat(BB)
10 Good mornings/Razor curls
5-8 Power C&J
2X
10 Back squat
10 Good mornings/Razor curls
5-8 Squat C&J

Weightlifting

Clean and Jerk (5X5 One set every 2 minutes)

Clean and Jerk

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 7:
20 dumbbell push presses 50/35
40 double-unders

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Whiteboard:

Monday, October 29, 2018

Male Clients

1

Anthony
Hodges

5:00AM CrossFit

1 x 5 @ 190 lbs

2

Jared
Van Anne

12:00PM Open gym

3 x 5 @ 175 lbs

3

Grant
Beavers

6:00PM CrossFit

1 x 5 @ 165 lbs

3

Stephen
LeBouef

6:00PM CrossFit

1 x 5 @ 165 lbs

95,95,135,135

4

Will
Douglas

12:00PM Open gym

2 x 5 @ 155 lbs

5

Alec
Wolfram

4:00PM Open gym

1 x 5 @ 115 lbs

5

Brian
Justusson

6:00PM CrossFit

1 x 5 @ 115 lbs

5

mohammed
alghofaily

6:00PM CrossFit

1 x 5 @ 115 lbs

95-95-95-95-115

6

Brandon
Reid

5:00PM CrossFit

5 x 5 @ 105 lbs

6

Jamie
Jones

6:00PM CrossFit

1 x 5 @ 105 lbs

7

Jim
Welch

5:00PM CrossFit

5 x 5 @ 95 lbs

7

Shane
Spearman

5:00PM CrossFit

5 x 5 @ 95 lbs

8

jacob
popek

6:00PM CrossFit

5 x 5 @ 85 lbs

Female Clients

1

Antoinette
Williams

12:00PM Open gym

5 x 5 @ 105 lbs

TNG. No gear

2

Kristina
Stapleton

12:00PM Open gym

2 x 5 @ 95 lbs

3

Stacy
Swiney

8:00AM CrossFit

3 x 5 @ 85 lbs

TNG

4

Melissa
Schmidt

12:00PM Open gym

4 x 5 @ 55 lbs

5

Amanda
Raspanti

6:00AM CrossFit

1 x 5 @ 40 lbs