Public Whiteboard

Components

Hammer

Philip Petti

Jordan

Settings

Workout

Friday, November 30

Warm-up

Row 800m
10m Samson Stretch
10m Grab your foot quad stretch
10m Grab your toe hamstring stretch
40m Bear Crawl

Hammer (5 Rounds for time)

5 Rounds For Time
5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest

In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on May 10, 2005

To learn more about Hammer click here

Philip Petti (Time)

For time:
20 Thrusters (135/95)
20 Burpees
20 Cleans (135/95)
20 Sit-ups
20 Shoulder-to-Overheads (135/95)
20 Push-ups
20 Overhead Squats (135/95)
20 Handstand Push-ups
20 Front Squats (135/95)
20 Air Squats

Jordan (Time)

For time:
100 Kettlebell Swings (53/35)
100 Sit-ups
100 Air Squats
100 Push-ups

cool down

5 Minutes of moderate effort:
Air Assault or Rowing or Running
then:
5 Minutes of Stretching

Whiteboard:

Friday, November 30, 2018

Male Clients

Darrin "D"
Kent

12:00 PM CrossFit Advance...