Public Whiteboard

Components

Paused Front Squat

Isabel

Randy

Close Grip Bench Press

Clean

Settings

Workout

Merry Early Christmas

Yoga/Mobility

Couch Stretch 3 Minutes each side
and
Upright Titanic Full Nelson 2 minutes

Warm-up

6 Min Snatch warm up

6 min AMSAP w/ DB
3 Snatch Pulls
3 Hang Power Snatches
6 Sit-ups
6 Goblet Squats

Skill/Strength

Paused Front Squat (3x5)

Paused Front Squat

Your sets of 5 can be at different weights. EG. 110x5, 115x5, 120x5

WOD

One or the Other. Not both...Unless you realkly want to.
8 minute Cap

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Randy (Time)

For Time:
75 Power Snatches, 75# / 55#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Superhero Training

Weightlifting

Close Grip Bench Press (3x5)

Hands inside shoulder width.

Your sets of 5 can be at different weights. EG. 110x5, 115x5, 120x5

Clean (3x3)

Clean

Your sets of 3 can be at different weights. EG. 110x3, 115x3, 120x3

Whiteboard:

Friday, December 23, 2016

Male Clients

John
Schwall

9AM CrossFit

3 x 5 @ 95 lbs

lance
cartwright

9AM CrossFit

2 x 5 @ 220 lbs

195

Sean
Gifford

9AM CrossFit

2 x 5 @ 155 lbs

95-115-135-145-155-155

Brendon
Jimenez

9AM CrossFit

1 x 5 @ 275 lbs

225/245/275

Freddy
Aubert

9AM CrossFit

1 x 5 @ 145 lbs

135/145/135lbs

Female Clients

Brandi
Schwall

9AM CrossFit

3 x 5 @ 85 lbs

Andrea
Sierra

9AM CrossFit

2 x 5 @ 75 lbs

Estrella ...
Perez

9AM CrossFit

2 x 5 @ 95 lbs

Buffie
Plack

9AM CrossFit

1 x 5 @ 60 lbs

55, 55

Janet
James

9AM CrossFit

1 x 5 @ 100 lbs

85, 90, 95