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Components

Pull-ups

Metcon

Y & L's

Settings

Workout

07Jul2015

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

Stretches: Band Pull, Pec/Lat, Banded Hip Flexor

Strength & Skill

**Progression of Kipping & fundamentals of overhead pulling.

Pull-ups (5 Rds of Max Rep)

Pull-ups

Metcon

Metcon (AMRAP - Rounds and Reps)

07Jul2015

Against a 15 minute clock, reach as high as possible in the following ladder:

Reps 3-6-9-12-15-18-21-24.....

Deadlift (155# / 105#)
Box Jump (20")
Toes to Bar/Rings

Homework

Y & L's (40 / 40 (2.5#))

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

Whiteboard:

Tuesday, July 07, 2015

Clients:

Clients

1

Grant
Burdeau

5:00 PM CrossFit

1 x 33

2

Paul
Collum

12:00 PM CrossFit

1 x 31

27 strict, 31, 25, 23, 19 butterfly.

3

Tyler
Murphy

5:00 PM CrossFit

1 x 25

butterfly

4

Kyle
Hardy

12:00 PM CrossFit

1 x 21

5

Jason
Mashburn

5:00 PM CrossFit

1 x 13

Strict then work on butterfly

6

Private

7:00 PM CrossFit

2 x 8

7

Anthony
Hodges

4:00 PM CrossFit

5 x 1

muscle ups

8

Colin
Wright

4:00 PM CrossFit

3 x 14

9

Jeff
Greene

9:30 AM CrossFit

5 x 7

butterfly

9

Julianne
Russell

6:00 PM CrossFit

5 x 7

7, 5, 4, 5, 4

10

Dave
Dahm

7:00 PM CrossFit

5 x 5

underhand

10

Private

7:00 PM CrossFit

5 x 5

10

Private

7:00 PM CrossFit

3 x 5

10

Larisa
Gershilevich

7:00 PM CrossFit

5 x 5

assisted strict pull ups

10

Mike
Smith

12:00 PM CrossFit

5 x 5

11

Karen
Shebik

7:00 PM CrossFit

5 x 4

Strict

12

Elise
Hodges

9:30 AM CrossFit

5 x 0

Worked on kipping

12

Laura
Priaulx

5:00 PM CrossFit

5 x 0

kipping

12

Lauren
Speichinger

9:30 AM CrossFit

0 x 0

Worked on kip for TTB