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Components

Bent Over Row

Bench Press

Front Squat

Deadlift

Squat Clean

Settings

Workout

11/25/2015

Oly warm-up

20 Back Extensions
20 Straddle Box Jumps
20 Hanging Knees to 90 (over empty bar)
20 Back Squat to Press (empty bar)

Bent Over Row (3x5 @ 80%)

Bent Over Row

Bench Press (3x5 @ 80%)

Bench Press

Front Squat (3x10 @ 65% From the Ground)

Front Squat

Deadlift (3x10 @ 65%)

Deadlift

Squat Clean (5 Squat Cleans EMOM for 8mins @75% 1RM)

Squat Clean

Practice Skill

With remaining time practice a skill.

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Whiteboard:

Wednesday, November 25, 2015

Male Clients

1

Ed
Giampietro

6:00 am CrossFit

3 x 5 @ 170 lbs

2

Nir
Nehory

8:30 am CrossFit

3 x 5 @ 165 lbs

3

Bob
Todd

7:30 am CrossFit

3 x 5 @ 135 lbs

3

Brian
Purcell

6:00 am CrossFit

3 x 5 @ 135 lbs

3

JP
Perino

5:00 am CrossFit

3 x 5 @ 135 lbs

3

Zach
Sawyer

5:00 pm CrossFit

3 x 5 @ 135 lbs

4

David
Guerra

7:30 am CrossFit

3 x 5 @ 125 lbs

4

Gerard
Rohlich

5:00 am CrossFit

3 x 5 @ 125 lbs

4

Layton
Dale

8:30 am CrossFit

3 x 5 @ 125 lbs

4

Tyler
Brown

5:00 am CrossFit

3 x 5 @ 125 lbs

1 set @ 75lbs 1 set @ 125lbs 1set @ 125lbs half lift

5

Hari
Kumaresan

5:00 am CrossFit

3 x 5 @ 105 lbs

5

Hitesh
Patel

5:00 am CrossFit

3 x 5 @ 105 lbs

6

KC
Cook

6:00 am CrossFit

3 x 5 @ 95 lbs

6

Mark
Rosenzweig

7:30 am CrossFit

3 x 5 @ 95 lbs

6

Ryan
Gardner

7:30 am CrossFit

3 x 5 @ 95 lbs

Female Clients

1

Karen
Offutt

6:00 am CrossFit

3 x 5 @ 95 lbs

2

Stacey
Davis

5:00 am CrossFit

3 x 5 @ 90 lbs

3

Beth
Lee

7:30 am CrossFit

3 x 5 @ 85 lbs

4

Kris
Fanning

6:00 am CrossFit

3 x 5 @ 70 lbs

4

MARGUERITE
ALBA

5:00 pm CrossFit

3 x 5 @ 70 lbs

5

Cathy
Landry

8:30 am CrossFit

3 x 5 @ 65 lbs

6

Tammy
Carlat

6:00 am CrossFit

3 x 5 @ 60 lbs

7

Cathie
Skinner

6:00 am CrossFit

3 x 5 @ 55 lbs

8

Shivani
Patel

5:00 am CrossFit

3 x 5 @ 50 lbs