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Components

DB Split Jerk

Metcon

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Workout

14September2016

Warm-up

Coaches Challenge:

Strength & Skill

DB Split Jerk (EMOM 10: 3 Reps)

Metcon

Metcon (Time)

For Time:

15-12-9-6-3

DB Push Press (45/30)
DB Step Ups (45/30)
Strict Pull-Ups

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Whiteboard:

Wednesday, September 14, 2016

Clients:

Clients

1

Kent
Higginbotham

6:00 PM CrossFit

6 x 3 @ 65 lbs

1

Jeff
Farris

6:00 PM CrossFit

1 x 1 @ 65 lbs

2

Andrew
Stitzel

4:00 PM CrossFit

4 x 3 @ 60 lbs

3

Colin
Wright

4:00 PM CrossFit

3 x 3 @ 50 lbs

3

Kyle
Hardy

4:00 PM CrossFit

2 x 3 @ 50 lbs

3

Brian
Burke

6:00 AM CrossFit

1 x 3 @ 50 lbs

4

joshua
mazzotti

6:00 AM CrossFit

10 x 3 @ 40 lbs

4

Linda
Boman

5:00 PM CrossFit

9 x 3 @ 40 lbs

5

Private

6:00 PM CrossFit

5 x 3 @ 35 lbs

6

Josh
Jost

6:00 PM CrossFit

10 x 3 @ 30 lbs

6

Kevin
Largent

6:00 AM CrossFit

10 x 3 @ 30 lbs

6

Kishore
Katabathuni

6:00 AM CrossFit

10 x 3 @ 30 lbs

7

Steve
Johnson

6:00 AM CrossFit

10 x 3 @ 25 lbs

7

Bob
Naes

4:00 PM CrossFit

1 x 1 @ 25 lbs

8

Bob
Portell

6:00 PM CrossFit

110 x 3 @ 20 lbs

8

Traci
Kerr

4:00 PM CrossFit

3 x 3 @ 20 lbs

3 sets at 15lb, 4 sets at 10lb

8

Private

4:00 PM CrossFit

1 x 1 @ 20 lbs

8

Sarah
McCracken

6:00 PM CrossFit

1 x 1 @ 20 lbs

9

Melissa
Schmidt

9:30 AM CrossFit

10 x 3 @ 15 lbs

9

Karen
Boulware

6:00 AM CrossFit

1 x 3 @ 15 lbs

9

Stacey
King

6:00 PM CrossFit

1 x 1 @ 15 lbs