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Components

Bear Complex

Push Ups

Metcon

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Workout

18April2017

Kevin Largent

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Strength & Skill

EMOM 18
ODD Minutes:8/6 Push-Ups
EVEN Minutes: 2 Cycles of Bear Complex

EVEN: Bear Complex (2 Cycles Every EVEN minute)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Bear Complex

-Stay on the weight, no dropping reps.
-Work on grip

ODD: Push Ups (8/6 Reps Every ODD Minute)

Metcon

Metcon (Time)

For Time:
150 Wall Balls (20/14)
**Every time you break reps, 200m Run

**Full Squat & must hit target

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

Whiteboard:

Tuesday, April 18, 2017

Clients:

Clients

1

Brendan
Wuest

CrossFit Express Class

9 x 2 @ 205 lbs

unbroken before class

2

Anthony
Hodges

6:00 PM CrossFit

9 x 2 @ 185 lbs

3

Dustin
Allison

9:30 AM CrossFit

9 x 2 @ 155 lbs

4

Andrew
Stitzel

CrossFit Express Class

9 x 2 @ 135 lbs

4

Justin
Stein

9:30 AM CrossFit

9 x 2 @ 135 lbs

4

Pat
Hertzel

9:30 AM CrossFit

9 x 2 @ 135 lbs

5

Brandon
Gillett

6:00 PM CrossFit

9 x 2 @ 95 lbs

5

Rayaan
Yasin

6:00 PM CrossFit

9 x 2 @ 95 lbs

6

Jim
Meyer

6:00 PM CrossFit

9 x 2 @ 75 lbs

7

Alexa
Joly

6:00 AM CrossFit

9 x 2 @ 55 lbs

3 rounds at 75lbs

7

Carolyn
Johnson

6:00 AM CrossFit

9 x 2 @ 55 lbs

7

Linda
Boman

6:00 PM CrossFit

9 x 2 @ 55 lbs

7

Sarah
Vanhooser

6:00 PM CrossFit

9 x 2 @ 55 lbs

8

Anne
Abbenhaus

6:00 PM CrossFit

9 x 2 @ 45 lbs

9

Kyle
Hardy

12:00 PM CrossFit

6 x 2 @ 135 lbs

9

Ninette
Campbell

4:00 PM CrossFit

2 x 2 @ 105 lbs

3@85#, 4@95#

9

Private

12:00 PM CrossFit

1 x 2 @ 105 lbs

9

Karen
Shebik

12:00 PM CrossFit

1 x 2 @ 100 lbs

55, 65, 75, 85, 90,90, 95, 95, 100