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Components

Front Squat

Clean Pull

Metcon

Settings

Workout

15Dec2014

Warm-up

Barbell Complex (light weight)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups

Stretches: 5 sec Front Squat hold (elbows up & knees out!), Banded Hip Flexor, Lunging Dislocates

Strength & Skill

Front Squat ([7.5.3] 5-5-3-3)

Front Squat

Clean Pull (3-3-2-2)

Clean Pull

Metcon

Metcon (10 Rounds for weight)

15Dec2014

10 Rds for Weight of:

- 1 RM of Clean
- 3 x Box Jump

**Clock set for 20 minutes, each round is 2 min long.

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

Whiteboard:

Monday, December 15, 2014

Clients:

Clients

1

Garrett
Eskelsen

6:00 AM CrossFit

1 x 3 @ 245 lbs

1

Jordan
Hildebrand

4:30 PM CrossFit

1 x 3 @ 245 lbs

2

Justin
Stein

9:30 AM CrossFit

2 x 5 @ 225 lbs

2

Anthony
Hodges

4:30 PM CrossFit

1 x 3 @ 225 lbs

3

Paul
Collum

6:00 AM CrossFit

1 x 3 @ 215 lbs

4

Bob
Gulino

6:00 AM CrossFit

1 x 3 @ 205 lbs

5

Nick
Ebel

4:30 PM CrossFit

1 x 3 @ 185 lbs

6

Alex
Watson

6:00 PM CrossFit

1 x 3 @ 135 lbs

6

Evan
Martin

6:00 PM CrossFit

1 x 3 @ 135 lbs

6

Kit
Mackie

4:30 PM CrossFit

1 x 3 @ 135 lbs

6

Ninette
Campbell

4:30 PM CrossFit

1 x 3 @ 135 lbs

6

Sarah
Carroll

4:30 PM CrossFit

1 x 3 @ 135 lbs

7

Rebecca
Hildebrand

4:30 PM CrossFit

1 x 3 @ 125 lbs

33; 85; 95; 105

8

Alyssa
Akers

6:00 PM CrossFit

1 x 3 @ 95 lbs

8

Ellen
Stein

6:00 AM CrossFit

1 x 3 @ 95 lbs

8

Samantha
Williams

6:00 PM CrossFit

1 x 3 @ 95 lbs

9

Kim
Stock

6:00 PM CrossFit

1 x 3 @ 80 lbs

10

Scott
Carver

6:00 PM CrossFit

1 x 2 @ 205 lbs