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Components

Clean

Metcon

Settings

Workout

11.14.19

Warm Up
500m Jog
25 Medball Cleans
500m Jog

Clean ( 10min EMOM 1 Power Clean + 1 Squat Clean)

Build to a heavy weight and use same weight for all 10 sets

Metcon (Time)

21-15-9(20min CAP)

Back Squats
Calories
HSPU or DB Shoulder Press
Burpees over bar

Coach Tip* Tailor the weight on your barbell so its challenging to complete all reps unbroken. Move fast and push those limits. this will be hardest on your breathing and controlling your heart rate. PURSUE YOUR LEGEND!

Cool Down
Coach led stretches

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

Whiteboard:

Thursday, November 14, 2019

Male Clients

1

Dylan
Placher

5:30 pm CrossFit

10 x 1 @ 185 lbs

2

Eric
Resman

6:00 am CrossFit

10 x 1 @ 165 lbs

3

Costa
Poulias

8:00 am CrossFit

10 x 1 @ 155 lbs

4

Vince
Matchett

5:30 pm CrossFit

10 x 2 @ 135 lbs

4

Andy
Hengstebeck

11:45 AM CrossFit

10 x 1 @ 135 lbs

4

Cal
Courtney

5:30 pm CrossFit

10 x 1 @ 135 lbs

4

Diego
Mateo

6:00 am CrossFit

10 x 1 @ 135 lbs

4

Herbert
Segura

6:00 am CrossFit

10 x 1 @ 135 lbs

Last set @165lbs

4

Joe
Guyette

11:45 AM CrossFit

10 x 1 @ 135 lbs

4

Josh
Bridge

4:30 pm CrossFit

10 x 1 @ 135 lbs

5

Bobby
Fuentes

8:00 am CrossFit

10 x 1 @ 125 lbs

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

10 x 1 @ 120 lbs

2

Jessica
Wise

5:30 pm CrossFit

10 x 1 @ 115 lbs

2

Katie
Cook

6:00 am CrossFit

10 x 1 @ 115 lbs

2

Kelly
Stakely

8:00 am CrossFit

10 x 1 @ 115 lbs

3

Judy
DaRocha

6:00 am CrossFit

10 x 1 @ 95 lbs

4

deisy
gonzalez

4:30 pm CrossFit

10 x 1 @ 85 lbs

4

Laura
Paradiso

6:00 am CrossFit

10 x 1 @ 85 lbs

4

Terri
Thomas

4:30 pm CrossFit

10 x 1 @ 85 lbs

5

Marilyn
Stein

8:00 am CrossFit

10 x 1 @ 45 lbs