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Components

Power Clean + Front Squat

Metcon

Settings

Workout

03June2016

Warm-up

Warm Up #7 (JR- 30 sec)

100 Jumping Jacks
High Knees - 30sec
Butt Kicks - 30sec
Frankenstein Walks - 30sec
Hallow Hold - 30sec
Back Extensions - 30sec
Sit-Ups - 30sec
Push Ups- 30sec

Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat

Strength & Skill

Power Clean + Front Squat (8 Sets of 1+2 @75% (Rest 90 Seconds))

Metcon

Metcon (Time)

3 RFT:

10 Clean and Jerk (135/95)
15 Toes To Bar

L3: (115/75)
L2: Knee Lifts (95/65)
L1: Sit-Ups (65/35)

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

Whiteboard:

Friday, June 03, 2016

Clients:

Clients

1

Dusty
Schmidt

4:00 PM CrossFit

1 x 1 @ 265 lbs

2

Grant
Burdeau

5:00 PM CrossFit

1 x 1 @ 255 lbs

3

Anthony
Hodges

5:00 PM CrossFit

1 x 1 @ 235 lbs

4

Kent
Higginbotham

6:00 PM CrossFit

1 x 1 @ 195 lbs

5

Andrew
Stitzel

5:00 PM CrossFit

1 x 1 @ 185 lbs

6

Justin
Fadler

6:00 AM CrossFit

1 x 1 @ 175 lbs

6

Kyle
Hardy

4:00 PM CrossFit

1 x 1 @ 175 lbs

6

Micheal
Young

9:30 AM CrossFit

1 x 1 @ 175 lbs

7

Colin
Wright

4:00 PM CrossFit

1 x 1 @ 165 lbs

8

Julie
Vasilak

6:00 PM CrossFit

1 x 1 @ 135 lbs

9

George
Boulware

4:00 PM CrossFit

1 x 1 @ 115 lbs

10

Private

9:30 AM CrossFit

2 x 1 @ 105 lbs

11

Elizabeth
Burke

6:00 AM CrossFit

1 x 1 @ 75 lbs

12

Carolyn
Johnson

4:00 PM CrossFit

8 x 3 @ 55 lbs

13

Rob
Zarrella

5:00 PM CrossFit

1 x 1 @ 0 lbs

3@ 95 3@ 115 4@135