Public Whiteboard

Components

Clean and Jerk

Metcon

Settings

Workout

03Oct2014

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

Clean and Jerk (10-8-6-4-2)

Clean and Jerk

50%-60%-70%-80%-90%

Metcon

Metcon (Time)

03Oct2014

15-12-9 rep of:

Cleans (135# / 95#)
Wall Balls (20# / 14#)

*Once starting the reps for the rounds, the bar cannot rest on the ground.
**Touch & Go's only.

Whiteboard:

Friday, October 03, 2014

Clients:

Clients

Anthony
Hodges

4:30 PM CrossFit

1 x 2 @ 225 lbs

Garrett
Eskelsen

6:00 AM CrossFit

1 x 2 @ 215 lbs

Jordan
Hildebrand

9:30 AM CrossFit

1 x 4 @ 185 lbs

Paul
Collum

6:00 AM CrossFit

1 x 2 @ 175 lbs

Justin
Stein

9:30 AM CrossFit

1 x 4 @ 145 lbs

Rebecca
Hildebrand

4:30 PM CrossFit

1 x 2 @ 120 lbs

65; 75; 90; 105; 120

Allie
Eskelsen

6:00 AM CrossFit

1 x 3 @ 110 lbs

Kristen
Wall

4:30 PM CrossFit

1 x 2 @ 90 lbs

Valla
Bethel

4:30 PM CrossFit

1 x 1 @ 105 lbs

10--55# 8--65# 6--75# 4--85# 2--95#