Public Whiteboard

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Components

Push Press

Metcon

Settings

Workout

1.3.20

Warm Up
20 Calories
20 Push ups

Push Press (Every 2min x 5, 2 Push Press 85+%)

Metcon (Time)

3 Rounds For Time(12min CAP)
10 Burpee Box Jump Over
10 Power Snatch

Go heavy on The PS. Should be able to do 3 unbroken.

Cool Down
Grab a foam roller or barbell and mash sore muscles

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Whiteboard:

Friday, January 03, 2020

Male Clients

1

Herbert
Segura

8:00 am CrossFit

5 x 2 @ 195 lbs

2

Austin
Jennings

5:30 pm CrossFit

5 x 2 @ 165 lbs

3

Costa
Poulias

8:00 am CrossFit

5 x 2 @ 155 lbs

4

Matthew
Slaughter

4:30 pm CrossFit

5 x 2 @ 150 lbs

press

5

Marshall
Crosby

11:45 AM CrossFit

5 x 2 @ 145 lbs

6

Jay
Parenteau

8:00 am CrossFit

5 x 2 @ 120 lbs

7

Jeff
Freedman

5:30 pm CrossFit

4 x 2 @ 225 lbs

1x1 225

7

Eric
Resman

6:00 am CrossFit

1 x 2 @ 170 lbs

7

Ken
Saksa

6:00 am CrossFit

1 x 2 @ 170 lbs

Female Clients

1

Stephanie
Warson

5:30 pm CrossFit

5 x 2 @ 115 lbs

2

Kelly
Stakely

8:00 am CrossFit

5 x 2 @ 105 lbs

Light for back issues

3

Terri
Thomas

4:30 pm CrossFit

5 x 2 @ 100 lbs

4

Judy
DaRocha

6:00 am CrossFit

5 x 2 @ 85 lbs

4

Rihannan
mcclelland

6:00 am CrossFit

5 x 2 @ 85 lbs

5

deisy
gonzalez

11:45 AM CrossFit

5 x 2 @ 80 lbs

6

Alexis
Alvarez

4:30 pm CrossFit

5 x 2 @ 61 lbs

7

Marilyn
Stein

8:00 am CrossFit

5 x 2 @ 60 lbs

8

Leanne
Flama

5:30 pm CrossFit

5 x 2 @ 45 lbs

Last two rounds pretty challenging

9

Brittany
Whaley

6:00 am CrossFit

3 x 2 @ 85 lbs

first two 75

9

Laura
Paradiso

6:00 am CrossFit

1 x 2 @ 90 lbs

4 @ 85