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Components

Shoulder Press

Shoulder Press

Pause Low Hang Squat ...

Low hang clean

Jackie

Weighted Hip Extensio ...

Settings

Workout

9/21/2017

Warm-up

3 rounds:
20 Band pull-a-parts
20yd bear crawl

Weightlifting

Shoulder Press (2x10 (same weight as last week) 60-65%)

Shoulder Press

Shoulder Press (AHAP 1 rep every :90 for 12mins)

Shoulder Press

Pause Low Hang Squat Clean and Jerk (4x3 use as warm up (40-60%))

Pause just below the knee

Low hang clean (3-3-3-3-3-3)

just below knee hang

Metcon

Jackie (Time)

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Gymnastic or Strength Accessory Work

Weighted Hip Extensions (strength) (15-15-15-15-15)

Hip Extension off the GHD
*maintain lumbar extension
*drop to 90 degree hip flexion and extend to parallel with floor
*hold plate on chest

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

Whiteboard:

Thursday, September 21, 2017

Male Clients

1

Eric
Wrona

7:00pm CrossFit

2 x 10 @ 135 lbs

2

John
Curl

6:00 am CrossFit

2 x 10 @ 115 lbs

2

Jonathan
Waknin

7:00pm CrossFit

2 x 10 @ 115 lbs

2

Mickey
$ Admony

7:00pm CrossFit

2 x 10 @ 115 lbs

2

Zach
Sawyer

5:00pm CrossFit

2 x 10 @ 115 lbs

3

Joe
Knighton

6:00 pm CrossFit

2 x 10 @ 110 lbs

4

Jeremiah
Davis

5:00pm CrossFit

2 x 10 @ 95 lbs

5

Charles
Williams

7:30 am CrossFit

2 x 10 @ 85 lbs

6

David
Guerra

5:00 am CrossFit

2 x 10 @ 75 lbs

6

Dodd
Weyandt

5:00pm CrossFit

2 x 10 @ 75 lbs

6

Rodney
Holcomb

6:00 am CrossFit

2 x 10 @ 75 lbs

6

Taylor
Eckert

5:00pm CrossFit

2 x 10 @ 75 lbs

7

Amos
Halfi

7:00pm CrossFit

2 x 10 @ 65 lbs

7

Ryan
Narrowlark

5:00pm CrossFit

2 x 10 @ 65 lbs

Female Clients

1

Stacey
Davis

5:00 am CrossFit

2 x 10 @ 65 lbs

2

Hope
Harrison

7:00pm CrossFit

2 x 10 @ 55 lbs

2

Sarang (Anna)
Kim

7:00pm CrossFit

2 x 10 @ 55 lbs

3

Maria
Bellemeur

6:00 am CrossFit

2 x 10 @ 45 lbs

3

Olivia
Rogers

6:00 am CrossFit

2 x 10 @ 45 lbs

4

Andi
Elliott

6:00 pm CrossFit

2 x 10 @ 40 lbs

did 7 reps of 45 lbs after

5

April
Gideon

5:00pm CrossFit

2 x 10 @ 35 lbs

5

Cathy
Landry

5:00pm CrossFit

2 x 10 @ 35 lbs

5

Desiree
Powell

5:00pm CrossFit

2 x 10 @ 35 lbs

5

Kris
Fanning

7:30 am CrossFit

2 x 10 @ 35 lbs

5

Private

7:00pm CrossFit

2 x 10 @ 35 lbs

6

Dana
Waknin

7:00pm CrossFit

2 x 10 @ 15 lbs

7

Lindsay
Williams

6:00 pm CrossFit

2 x 8 @ 65 lbs