Public Whiteboard

Components

Snatch

Front Squat

Metcon

Clean and Jerk

Settings

Workout

FRIDAY 7.21.17

WU:

2:00 Row/Run/Jump Rope
Foam Roll
Group Stretch

1: Snatch (CUSTOM)

Snatch

65%/2
70%/2
(75%/1)5

2: Front Squat (5X3)

Front Squat

(70%/5)3

MC: Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

EC: Clean and Jerk (CUSTOM)

Clean and Jerk

EXTRA CREDIT
65%/2
70%/2
(75%/1)5

Whiteboard:

Friday, July 21, 2017

Male Clients

Juan
Baltierra

6:30 PM CrossFit

5 x 1 @ 185 lbs

Reece
Cochran

12:00 PM CrossFit

5 x 1 @ 145 lbs

Lou
Ashcraft

6:00 AM CrossFit

5 x 1 @ 60 lbs

Ben
Sauer

4:30 PM CrossFit

3 x 1 @ 185 lbs

Female Clients

simone
kalhorn

6:00 AM CrossFit

5 x 1 @ 115 lbs

Natasha
Brown

12:00 PM CrossFit

5 x 1 @ 105 lbs

Denise
Walker

12:00 PM CrossFit

5 x 1 @ 95 lbs

Private

9:30 AM CrossFit

5 x 1 @ 75 lbs

Jenna
Daley

9:30 AM CrossFit

5 x 1 @ 75 lbs

5X1@ 65#; 70#

Loree
Thornton

9:30 AM CrossFit

5 x 1 @ 0 lbs

um I think 140