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Components

Thruster

Jackie

Settings

Workout

Wednesday

Warm-up

FOR TIME
3:00 Min Row

-THEN-

BARBELL SPECIFIC WARM-UP...
AMRAP X 5 MINUTES
10 Elbow Punches (Each Arm)
8 Back Rack Press
6 Front Rack Tempo Push Press (2121)
4 Pausing Thruster (:02 Hold at the Bottom of the Squat)

Strength

Thruster (3x5)

Thruster

3 x 5
Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

Warm-Up

Jackie (Time)

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

Men: 45 lb.
Women: 35 lb.

35# ladies

Warm-Up

FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads

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

Whiteboard:

Wednesday, November 13, 2019

Male Clients

1

Eric
Wrona

5:00 pm CrossFit

3 x 5 @ 185 lbs

3sets

1

Joshua
Davis

5:00 pm CrossFit

3 x 5 @ 185 lbs

2

Eric
Leininger

5:00 am CrossFit

3 x 5 @ 165 lbs

3

David
Guerra

5:00 am CrossFit

3 x 5 @ 135 lbs

3

Ely
Ibrahim

6:00 pm CrossFit

3 x 5 @ 135 lbs

3

Kyle
Jones

6:00 am CrossFit

3 x 5 @ 135 lbs

3

Lotan
Stern

7:00pm CrossFit

3 x 5 @ 135 lbs

3

Nir
Nehory

6:00 pm CrossFit

3 x 5 @ 135 lbs

3

Reid
Landry

5:00 pm CrossFit

3 x 5 @ 135 lbs

3

Sergio
Palazzi

5:00 am CrossFit

3 x 5 @ 135 lbs

3

Taylor
Guyton

6:00 pm CrossFit

3 x 5 @ 135 lbs

4

Benjamin
Brown

5:00 pm CrossFit

3 x 5 @ 115 lbs

1x2@135, 1x1@155

4

Chris
Hahn

5:00 am CrossFit

3 x 5 @ 115 lbs

4

Garred
Austin

5:00 am CrossFit

3 x 5 @ 115 lbs

4

Jose
Norat

12:00 PM CrossFit

3 x 5 @ 115 lbs

95lb 105lb 115lb

4

Manny
Gonzalez

5:00 pm CrossFit

3 x 5 @ 115 lbs

2 at 135 and 1 at 155...for grins

4

Private

12:00 PM CrossFit

3 x 5 @ 115 lbs

4

Ronen
Nagar

7:00pm CrossFit

3 x 5 @ 115 lbs

5

Private

7:00 am CrossFit

3 x 5 @ 105 lbs

5

Greg
Haddock

5:00 am CrossFit

3 x 5 @ 105 lbs

6

Anu
—

7:00pm CrossFit

3 x 5 @ 95 lbs

6

David
Harris

7:00 am CrossFit

3 x 5 @ 95 lbs

7

Hitesh
Patel

5:00 am CrossFit

3 x 5 @ 85 lbs

8

Iddo
Katz

7:00pm CrossFit

3 x 5 @ 65 lbs

8

Vicent
Climent

6:00 pm CrossFit

3 x 5 @ 65 lbs

Back and shoulder still recovering

9

Ido
Nagar

7:00pm CrossFit

3 x 5 @ 55 lbs

10

Amos
Halfi

5:00 pm CrossFit

1 x 5 @ 125 lbs

10

Daniel
Protzman

5:00 pm CrossFit

1 x 5 @ 185 lbs

10

David
Taylor

8:00am CrossFit

1 x 5 @ 105 lbs

75; 95; 105

10

Jacob
Simon

5:00 am CrossFit

1 x 5 @ 165 lbs

10

Marc
Jones

5:00 am CrossFit

1 x 5 @ 135 lbs

10

Tyler
Crawford

6:00 am CrossFit

1 x 5 @ 135 lbs

first set at 95 second set at 115 third set at 135

Female Clients

1

Beth
Lee

5:00 pm CrossFit

3 x 5 @ 85 lbs

1

Kristen
Gomez

6:00 pm CrossFit

3 x 5 @ 85 lbs

2

Ellen
Fleckenstein

7:00pm CrossFit

3 x 5 @ 75 lbs

2

Tammy
Carlat

5:00 pm CrossFit

3 x 5 @ 75 lbs

2

titan
chijioke

12:00 PM CrossFit

3 x 5 @ 75 lbs

3

Mercedes
Soto

6:00 pm CrossFit

3 x 5 @ 65 lbs

3

Rachel
Taylor

5:00 am CrossFit

3 x 5 @ 65 lbs

4

Shivani
Patel

5:00 am CrossFit

3 x 5 @ 60 lbs

5

Maria
Bellemeur

6:00 am CrossFit

3 x 5 @ 55 lbs

6

Courtney
Holtz

5:00 am CrossFit

3 x 5 @ 50 lbs

7

Cathy
Landry

5:00 pm CrossFit

3 x 5 @ 35 lbs

8

CINDY
RUSSO

12:00 PM CrossFit

2 x 5 @ 85 lbs

8

Gina
Flores

7:00pm CrossFit

2 x 5 @ 85 lbs

1 set @5 lbs.

8

Desiree
Powell

5:00 pm CrossFit

1 x 5 @ 115 lbs

8

Kris
Fanning

7:00 am CrossFit

1 x 5 @ 70 lbs

2@65 1 @ 70

8

Michelle
Purcell

6:00 am CrossFit

1 x 5 @ 95 lbs

75-85-95#

8

Stacey
Davis

5:00 am CrossFit

1 x 5 @ 85 lbs

65, 75, 85

8

Stephanie
Carenza

5:00 am CrossFit

1 x 5 @ 65 lbs