Public Whiteboard

Components

Deadlift

Toes-To-Bar

Metcon

Settings

Workout

14April2017

Rebekah Sillman

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Strength & Skill

EMOM 18
ODD minutes 4x Deadlifts @ 70-80% 1RM
EVEN 8x Toes to Bar

Deadlift (4 reps every ODD Minutes)

Deadlift

Toes-To-Bar (8 reps every EVEN Minutes)

Toes-To-Bar

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
40 Air Squats
20 Pull-Ups
10 Push Jerks

Weights:
Rx+ 185/125
Rx 155/105
Sc Heavier weight, about 60-70% 1RM

Whiteboard:

Friday, April 14, 2017

Clients:

Clients

Justin
Stein

9:30 AM CrossFit

9 x 4 @ 275 lbs

Kent
Higginbotham

6:00 PM CrossFit

9 x 4 @ 275 lbs

Rob
Zarrella

5:00 PM CrossFit

9 x 4 @ 245 lbs

Steve
Johnson

6:00 AM CrossFit

9 x 4 @ 245 lbs

Ninette
Campbell

5:00 PM CrossFit

9 x 4 @ 225 lbs

Brandon
Gillett

5:00 PM CrossFit

9 x 4 @ 205 lbs

Shannon
Thomas

4:00 PM CrossFit

1 x 4 @ 165 lbs

Karen
Shebik

9:30 AM CrossFit

1 x 4 @ 155 lbs

Private

6:00 PM CrossFit

9 x 4 @ 135 lbs