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Components

Back Squat

Split Jerk

Metcon

Metcon

Settings

Workout

11/2/2016

Warm-up

4 rounds of:
10 Banded Good Mornings
25 Double unders (1min practice)
10 Wall Balls 20/14

Weightlifting

Back Squat (Build to heavy singel then... 5x3 @ 87.5%)

Back Squat

Split Jerk (7x2 @ 80-85%)

Split Jerk

Metcon

Metcon (Time)

For Time:
75 Push Jerks 95/65
75 Sumo Deadlifts High Pulls 95/65
75 Cal Row or bike

RX+135/95
Scaled: As needed

Extra Credit

Metcon (Time)

3 Rounds of:
15-12-9
Dumbbell Box Step Ups 20/16″ 25/15lbs in each hand
Front Squat 135/95lbs
Rest 2:00 between rounds

RX+ 35/20 and 165/115

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

Whiteboard:

Wednesday, November 02, 2016

Male Clients

1

Matt
Gideon

5:00 pm CrossFit

5 x 3 @ 340 lbs

last set 4 reps

2

Ryan
Waller

5:00 pm CrossFit

5 x 3 @ 315 lbs

3

Zach
Sawyer

5:00 pm CrossFit

5 x 3 @ 295 lbs

4

Casey
Dailey

5:00 pm CrossFit

5 x 3 @ 275 lbs

4

Chris
Schellman

5:00 am CrossFit

5 x 3 @ 275 lbs

315 1x3

5

Trent
Riley

6:00 pm CrossFit

5 x 3 @ 255 lbs

6

Alex
Johnston

6:00 pm CrossFit

5 x 3 @ 225 lbs

275 max

7

Amir
Ehrmann

6:00 pm CrossFit

5 x 3 @ 220 lbs

8

Private

6:00 am CrossFit

5 x 3 @ 215 lbs

9

Steve
Strobl

5:00 am CrossFit

5 x 3 @ 195 lbs

10

David
Crumpacker

6:00 am CrossFit

5 x 3 @ 185 lbs

225

10

David
Guerra

5:00 am CrossFit

5 x 3 @ 185 lbs

10

John
Curl

6:00 am CrossFit

5 x 3 @ 185 lbs

215 max

10

Robert
L Young

5:00 am CrossFit

5 x 3 @ 185 lbs

11

Layton
Dale

7:30 am CrossFit

5 x 3 @ 175 lbs

12

Scott
Campbell

6:00 am CrossFit

5 x 3 @ 165 lbs

185 single

13

Eric
Buford

6:00 am CrossFit

5 x 3 @ 155 lbs

14

Anastacio
Nieves

8:30 am CrossFit

5 x 3 @ 145 lbs

14

Taylor
Eckert

5:00 pm CrossFit

5 x 3 @ 145 lbs

15

Joe
Knighton

6:00 pm CrossFit

4 x 3 @ 255 lbs

Female Clients

1

Erin
Johnson

5:00 am CrossFit

5 x 3 @ 175 lbs

1

Jessica
McNeil

5:00 am CrossFit

5 x 3 @ 175 lbs

1

Tori
Verville

8:30 am CrossFit

5 x 3 @ 175 lbs

2

Lisa
Negron

5:00 pm CrossFit

5 x 3 @ 155 lbs

3

Mary
Gonzalez

6:00 pm CrossFit

5 x 3 @ 135 lbs

4

Michelle
Purcell

6:00 am CrossFit

5 x 3 @ 125 lbs

150# x1

5

Kris
Fanning

6:00 am CrossFit

5 x 3 @ 110 lbs

5

Tammy
Carlat

6:00 am CrossFit

5 x 3 @ 110 lbs

6

Cory
Coe

5:00 am CrossFit

5 x 3 @ 95 lbs

6

Stacey
Davis

5:00 am CrossFit

5 x 3 @ 95 lbs

7

Stephanie
Carenza

5:00 am CrossFit

5 x 3 @ 65 lbs

7

Susan
Jost

5:00 am CrossFit

5 x 3 @ 65 lbs

8

Ryan
Riley

6:00 pm CrossFit

4 x 3 @ 145 lbs