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Components

Back Squat

Shoulder Press

Metcon

Settings

Workout

Monday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

30 mins

Back Squat 3x5

Shoulder Press 3x5

*Pick a weight for all 3 working sets of 5

Back Squat (3x5)

Back Squat

Shoulder Press (3x5)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds and Reps)

10 min AMRAP
5 PC (55% 1RM)
5 SOH (55% 1RM)
10 Bar Over Burpees

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Whiteboard:

Monday, December 07, 2015

Male Clients

1

Andrew
Ross

6:00 PM CrossFit

3 x 5 @ 265 lbs

2

Trent
Guild

11:00 AM CrossFit

3 x 5 @ 245 lbs

3

John
Tysinger

6:00 AM CrossFit

3 x 5 @ 225 lbs

4

christopher
carroll

5:00 PM CrossFit

3 x 5 @ 215 lbs

4

Jorge
Armenta

5:00 PM CrossFit

3 x 5 @ 215 lbs

4

Tyler
Johnson

9:00 AM CrossFit

3 x 5 @ 215 lbs

5

Dan
Carley

5:00 AM CrossFit

3 x 5 @ 195 lbs

6

Private

6:00 PM CrossFit

3 x 5 @ 185 lbs

7

Young
Kim

6:00 PM CrossFit

3 x 5 @ 175 lbs

8

Frank
Carns

11:00 AM CrossFit

3 x 5 @ 165 lbs

8

Jose
Aguayo

5:00 PM CrossFit

3 x 5 @ 165 lbs

9

Chad
Jenkins

11:00 AM CrossFit

4 x 5 @ 155 lbs

10

Alex
Letham

6:00 AM CrossFit

3 x 5 @ 145 lbs

10

Justin
Higbee

5:00 PM CrossFit

3 x 5 @ 145 lbs

10

Michael
Fiery

5:00 PM CrossFit

3 x 5 @ 145 lbs

11

John
Quattlebaum

5:00 PM CrossFit

3 x 5 @ 125 lbs

12

Michael
Daino

7:00 PM CrossFit

3 x 5 @ 110 lbs

13

Gary
Blount

11:00 AM CrossFit

1 x 5 @ 265 lbs

225, 245

13

Rek
Soh

9:00 AM CrossFit

1 x 5 @ 227 lbs

used my current week's 3x3 wendler % and did 3x5

13

Warren
Gheen

6:00 AM CrossFit

1 x 5 @ 210 lbs

Female Clients

1

Jackie
Cansler

5:00 PM CrossFit

3 x 5 @ 165 lbs

2

Esther
Aguayo

5:00 PM CrossFit

3 x 5 @ 145 lbs

2

Suzanne
Smith

11:00 AM CrossFit

3 x 5 @ 145 lbs

3

Kelly
Melton

11:00 AM CrossFit

3 x 5 @ 135 lbs

3

Michelle
Shuck

9:00 AM CrossFit

3 x 5 @ 135 lbs

4

Brittany
Dirmann

11:00 AM CrossFit

3 x 5 @ 125 lbs

4

Holli
Christ

6:00 AM CrossFit

3 x 5 @ 125 lbs

4

Stephanie
Tysinger

9:00 AM CrossFit

3 x 5 @ 125 lbs

5

Colleen
Beamon

5:00 PM CrossFit

3 x 5 @ 115 lbs

5

Emperatriz
Martinez

7:00 PM CrossFit

3 x 5 @ 115 lbs

6

Wendy
Raider

5:00 PM CrossFit

3 x 5 @ 100 lbs

7

Carolina
Martinez

7:00 PM CrossFit

3 x 5 @ 95 lbs

7

Shannon
Davis

5:00 PM CrossFit

3 x 5 @ 95 lbs

8

Jen
MacCarthy

6:00 AM CrossFit

3 x 5 @ 90 lbs

8

Lauren
Consiglio

11:00 AM CrossFit

3 x 5 @ 90 lbs

9

Corey
Knight

7:00 PM CrossFit

3 x 5 @ 85 lbs

35/55/75

9

Courtney
Schuler

11:00 AM CrossFit

3 x 5 @ 85 lbs

Going light today

9

Michelle
Perno

7:00 PM CrossFit

3 x 5 @ 85 lbs

10

Laura
Yakamna

6:00 PM CrossFit

3 x 5 @ 83 lbs

11

Private

11:00 AM CrossFit

3 x 5 @ 75 lbs

12

Mallory
Fiery

9:00 AM CrossFit

1 x 5 @ 105 lbs

75,80,85,95,105