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Wendler Week 4 Deload ...

Metcon

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Workout

CrossFit December 4

Jump Rope Warm-Up

7 Minute Time Cap
100 Singles
50 Left Leg
50 Right Leg
100 alternating leg
50 Double-Unders
100 Singles

6 Minutes Athlete Specific Daily Stretching

Target two problem areas and stretch them for 90 seconds ea. Then find two more.
90 seconds x 4 rounds = 6 minutes
When clock expires = 15 Burpees

Today: Couch Stretch

Wendler Week 4 Deload Week (3x5)

5 @ 40%, 5 @ 50%, 5 @ 60%

Back Squat today

Metcon (AMRAP - Reps)

As Many Reps as Possible in 20 Minutes
Run 300m
35 Air Squats
Run 300m
35 Wall Balls
Run 300m
35 Overhead Squats (95/65)
Run 300m
35 Back Squats (95/65)
Run 300m
35 Medicine Ball Cleans
Run 300m
35 Thrusters (95/65)
Run 300m
35 Squat Cleans (95/65)
Run 300m
35 Squat Snatches (95/65)

When scoring, the run counts as 10 points. If you start the run, and clear the back of the building before time runs out (make the turn), then you get all ten points when you finish the run even if time expired.

cool down

At least 5 minutes of quad & glute stretching, smashing, rolling...

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

Whiteboard:

Tuesday, December 04, 2018

Male Clients

1

John
Harris

6:00 PM CrossFit

1 x 5 @ 225 lbs

2

Coach
Tony

12:00 PM CrossFit Advance...

1 x 5 @ 175 lbs

2

Patrick
Elsasser

9:30 AM CrossFit

1 x 5 @ 175 lbs

3

James
Nunley

5:00 PM CrossFit

1 x 5 @ 165 lbs

3

Phil
Beltran

4:00 PM CrossFit

1 x 5 @ 165 lbs

3

Tyler
Wood

6:00 PM CrossFit

1 x 5 @ 165 lbs

4

Dawson “DJ”
Saathoff

5:00 AM CrossFit

1 x 5 @ 160 lbs

4

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

1 x 5 @ 160 lbs

4

Rob
McDaniel

12:00 PM CrossFit Advance...

1 x 5 @ 160 lbs

5

Rafael
Sanchez Vera

6:00 PM CrossFit

1 x 5 @ 145 lbs

6

Chris “Fly
Eagles Fly ...

6:00 PM CrossFit

1 x 5 @ 140 lbs

6

Espo
Espinosa

9:30 AM CrossFit

1 x 5 @ 140 lbs

7

Danny
Martinez

4:00 PM CrossFit

1 x 5 @ 135 lbs

8

Danny “D DUB”
White

8:30 AM CrossFit

1 x 5 @ 105 lbs

9

Robbie
Ahn

8:30 AM CrossFit

1 x 5 @ 85 lbs

10

Private

6:00 PM CrossFit

1 x 5 @ 80 lbs

Female Clients

1

Drienna
Green

8:30 AM CrossFit

1 x 5 @ 145 lbs

2

Private

4:00 PM CrossFit

1 x 5 @ 140 lbs

3

Ashley
Fiala

8:30 AM CrossFit

1 x 5 @ 125 lbs

3

Ivanna
Beltran

4:00 PM CrossFit

1 x 5 @ 125 lbs

3

Jayme
Crist

12:00 PM CrossFit Advance...

1 x 5 @ 125 lbs

3

Maki
Garcia

6:00 PM CrossFit

1 x 5 @ 125 lbs

3

Mallory
Thompson

6:00 AM CrossFit

1 x 5 @ 125 lbs

4

Jill
Mercado

5:00 PM CrossFit

1 x 5 @ 115 lbs

4

Kerri
Evans

5:00 PM CrossFit

1 x 5 @ 115 lbs

4

Natalia “Nati”
Bernard

4:00 PM CrossFit

1 x 5 @ 115 lbs

5

Jayme
Pilon

9:30 AM CrossFit

1 x 5 @ 105 lbs

6

Coach
Jaime

5:00 AM CrossFit

1 x 5 @ 100 lbs

7

Bautista “B”
Spears

4:00 PM CrossFit

1 x 5 @ 95 lbs

7

Heather
Turski

12:00 PM CrossFit Advance...

1 x 5 @ 95 lbs

8

Coach
K

6:00 AM CrossFit

1 x 5 @ 85 lbs

8

Yianoula
“Nola” Warne

6:00 PM CrossFit

1 x 5 @ 85 lbs

9

Sheri
Koch

6:00 AM CrossFit

1 x 5 @ 80 lbs

10

Lindsey
Aronson

8:30 AM CrossFit

1 x 5 @ 75 lbs

11

Jellian
Martinez

4:00 PM CrossFit

1 x 5 @ 70 lbs

11

Private

6:00 AM CrossFit

1 x 5 @ 70 lbs

11

Renetta
Johnson

8:30 AM CrossFit

1 x 5 @ 70 lbs

12

Leanne
Ewald

12:00 PM CrossFit Advance...

1 x 5 @ 65 lbs

only 45,55,65# 5 reps of each - very tough getting that PF activa...

13

Beth
Johnson

5:00 PM CrossFit

1 x 5 @ 60 lbs

13

Kenzie
Farrier

4:00 PM CrossFit

1 x 5 @ 60 lbs

13

Selina
De Rose-Juarez

6:00 AM CrossFit

1 x 5 @ 60 lbs

14

Dawn
Levins

5:00 AM CrossFit

1 x 5 @ 0 lbs