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Workout

7.11.19

Happy Birtchday Coach Lynsey

Warm UP
3x
250m Row
10 KB SDHP
10 KB Shoulder press per arm

Metcon (Time)

For Time(5min CAP)

35 Hang Power Cleans

Coach TIp* you should be able to complete in sets of 3-5 repetitions in each set. Moderately heavy

Metcon (Time)

For Time (25min CAP)

15 Power Snatch
10 Burpee box jump over
15 Handstand push up or DB Shoulder press
10 Burpee box jump over
15 Overhead squats
10 Burpee box jump over
15 HSPU or DB Shoulder press
10 Burpee box jump over

Coach Tip* barbell should be moderately light and so should weight for DBs. This workout is about the BBJO. Good pace on those and it will prove to be successful

Cool Down
Coach led stretches

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

Whiteboard:

Thursday, July 11, 2019

Male Clients

1

Troy
LyTell

4:30 pm CrossFit

1:30

120 lb

2

Andy
Hengstebeck

11:45 AM CrossFit

2:05

115#

3

Thomas
Berner

5:30 pm CrossFit

2:15

135

4

Christopher
Celano

5:30 pm CrossFit

2:24

115

5

Chris
Godfrey

11:45 AM CrossFit

2:30

185 lbs

6

Eric
Resman

6:00 am CrossFit

3:03

145

7

Bobby
Fuentes

8:00 am CrossFit

1:08

75lb

8

Herbert
Segura

6:00 am CrossFit

1:25

95lbs

9

Vince
Matchett

11:45 AM CrossFit

2:40

115lbs

10

Costa
Poulias

6:00 am CrossFit

2:58

115

11

Diego
Mateo

6:00 am CrossFit

3:13

Female Clients

1

Samantha
Leppo

4:30 pm CrossFit

1:37

95#

2

Lynsey
Hathcock

6:00 am CrossFit

2:04

135lbs

3

Judy
DaRocha

6:00 am CrossFit

2:21

95 lbs

4

Katie
Foiles

6:00 am CrossFit

3:05

95#

5

Ana
Soundara

11:45 AM CrossFit

2:34

65lbs

6

Amy
Carvelli

6:30 pm CrossFit

2:36

65 lb

7

Terri
Thomas

4:30 pm CrossFit

2:54

85#

8

Stephanie
Faust

4:30 pm CrossFit

3:10

9

Kelly
Stakely

11:45 AM CrossFit

3:20

95#

10

MC
Heller

11:45 AM CrossFit

3:26

65#