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Components

Push Press

Metcon

Tabata Plitt Abs Part 1

Settings

Workout

Wednesday

Warm-up

Upper 2017

1min- Jump Rope
Jump Rope Pass through x 10
Jump Rope OHS x 10
Scap Pull-ups x 10
Ring Rows x 10
Book Openers x 10
1min Light KB Play
https://www.youtube.com/watch?v=QSYU-6EwPqI

Strength

Push Press (5 x 3 @ 80%)

Push Press

WOD

Metcon (AMRAP - Rounds and Reps)

12 MINUTE AMRAP

7 Hang power cleans
9 Push-Ups
11 Kettlebell Swings (eye level)

Lvl 1: 75/55, 35/25
Lvl 2: 95/65, 53/35
Lvl 3: 135/95, 70/53

Finisher

Tabata Plitt Abs Part 1 (AMRAP - Reps)

2 Rounds
1:00 - Anchored Sit-ups
1:00 - Russian Twist (body weight)
1:00 - Planks
1:00 - Bicycles
Rest 2min

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

Whiteboard:

Wednesday, March 29, 2017

Male Clients

1

CHad
Boatman

4:30 pm CrossFit

5 x 3 @ 185 lbs

1

Jason
Wyatt

11:30 am CrossFit

5 x 3 @ 185 lbs

1

john
boyette

4:30 pm CrossFit

5 x 3 @ 185 lbs

1

Josh
May

4:30 pm CrossFit

5 x 3 @ 185 lbs

1

travis
larocque

9:00 am CrossFit

5 x 3 @ 185 lbs

2

Jason
Anderson

9:00 am CrossFit

5 x 3 @ 176.4 lbs

Hang Clean + 2 sq + 3 pp

3

Dana
Vannatta

4:30 pm CrossFit

5 x 3 @ 170 lbs

4

Ken
Dudek

9:00 am CrossFit

5 x 3 @ 135 lbs

5

Ethan
Loschiavo

7:00 am CrossFit

5 x 3 @ 125 lbs

5

Jesus
Canovas

4:30 pm CrossFit

5 x 3 @ 125 lbs

5

Juan
Kisic

4:30 pm CrossFit

5 x 3 @ 125 lbs

5

Keith
Sciog

11:30 am CrossFit

5 x 3 @ 125 lbs

5

Kevin
Brock

11:30 am CrossFit

5 x 3 @ 125 lbs

6

Tom
Janick

7:00 am CrossFit

5 x 3 @ 115 lbs

7

Nelson
Vargas

11:30 am CrossFit

5 x 3 @ 85 lbs

8

Walter
Neighbors

9:00 am CrossFit

3 x 3 @ 185 lbs

Female Clients

1

Kristen
Emde

7:00 am CrossFit

5 x 3 @ 100 lbs

2

Jenny
Loschiavo

7:00 am CrossFit

5 x 3 @ 95 lbs

2

🕊Julie
Ravenel🕊

6:00 am CrossFit

5 x 3 @ 95 lbs

3

Maria
Clark

9:00 am CrossFit

5 x 3 @ 85 lbs

4

DIna
Griffin

6:00 am CrossFit

5 x 3 @ 75 lbs

4

Sarah
Thomas

6:00 am CrossFit

5 x 3 @ 75 lbs

5

Sylvia
Fryling

9:00 am CrossFit

5 x 3 @ 70 lbs

6

Mary
Beth Mixon

9:00 am CrossFit

5 x 3 @ 65 lbs

6

Tina
Trainor

9:00 am CrossFit

5 x 3 @ 65 lbs

7

Julie
Vargas

9:00 am CrossFit

5 x 3 @ 60 lbs

8

Michele
Horman

9:00 am CrossFit

5 x 3 @ 52 lbs