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Components

Push Jerk

Metcon

Metcon

Settings

Workout

12/12/2018

Weightlifting

EOMOM for 10 Minutes
Each set As Heavy As Possible!

Push Jerk (3 Sets of 3 Reps)

Push Jerk

5 Sets of 3 Reps

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 07 Minutes
15 Back Squat (95/65, Rx+=135/95)
15 Lateral Bar Hops (L/R=1)

Conditioning

**Make sure you record each round and rest 30 seconds after each round.

Metcon (5 Rounds for reps)

5 Rounds:
:90 Seconds of Work / :30 Seconds of Rest
20/14 Calorie Row
Max Push-ups (Rx+=Ring Push-ups)

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

Whiteboard:

Wednesday, December 12, 2018

Male Clients

1

Frank
Garcia

5:45PM CrossFit

1 x 3 @ 245 lbs

2

Thomas
Morales

5:30AM CrossFit

1 x 3 @ 205 lbs

3

jaime
zamora

4:30PM CrossFit

1 x 3 @ 195 lbs

4

Michal
Morelos

5:30AM CrossFit

2 x 3 @ 185 lbs

4

cash
hamby

4:30PM CrossFit

1 x 3 @ 185 lbs

4

Devonte
Farner

4:30PM CrossFit

1 x 3 @ 185 lbs

4

Sean
Smith

4:30PM CrossFit

1 x 3 @ 185 lbs

5

Chase
Young

5:45PM CrossFit

1 x 3 @ 175 lbs

5

Cole
Hadley

5:30AM CrossFit

1 x 3 @ 175 lbs

6

luke
Rosales

5:45PM CrossFit

1 x 3 @ 165 lbs

7

Shawn
Rice

5:45PM CrossFit

2 x 3 @ 155 lbs

7

Kevin
Korinek

5:30AM CrossFit

1 x 3 @ 155 lbs

7

Ronnie
Green

5:30AM CrossFit

1 x 3 @ 155 lbs

8

Esteban
Ponce

5:45PM CrossFit

3 x 3 @ 135 lbs

8

Jacob
Young

5:45PM CrossFit

1 x 3 @ 135 lbs

8

Seth
McClellan

5:30AM CrossFit

1 x 3 @ 135 lbs

9

Jeremy
Hall

5:30AM CrossFit

1 x 3 @ 125 lbs

10

Raine Corado
l

4:30PM CrossFit

1 x 3 @ 120 lbs

Female Clients

1

Ashley
Reeves

5:30AM CrossFit

1 x 3 @ 145 lbs

2

Meg
Brown

5:30AM CrossFit

1 x 3 @ 135 lbs

3

Becky
Parrish

5:30AM CrossFit

1 x 3 @ 125 lbs

4

rebekah
collins

4:30PM CrossFit

1 x 3 @ 120 lbs

5

Jarisa
Larsen

5:45PM CrossFit

1 x 3 @ 105 lbs

5

Jenna
Greer

4:30PM CrossFit

1 x 3 @ 105 lbs

5

Madison
Garcia

5:45PM CrossFit

1 x 3 @ 105 lbs

5

RoxAnn
Chavarria

4:30PM CrossFit

1 x 3 @ 105 lbs

6

Melissa
McClellan

5:30AM CrossFit

1 x 3 @ 95 lbs

7

Kelly
Brauer

6:45PM CrossFit

2 x 3 @ 85 lbs

7

Lauren
Bergman

5:30AM CrossFit

1 x 3 @ 85 lbs

8

Private

5:45PM CrossFit

4 x 3 @ 75 lbs