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Power Clean and Jerk

Metcon

Metcon

Prowler Pushes

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Workout

WEDNESDAY 8.3.16

Warm-up

3 Rounds:
12 Pull Ups
15 KB Swings (53/35)
200M Run

1: Power Clean and Jerk (4X3 E2MOM 8)

*Start at 70% of 1RM power clean and build

MC1: Metcon (AMRAP - Reps)

2016 Regional Event #4
104 Wall Balls (20/14)
52 Pull-Ups

*time cap 6:00
** 1 minute rest, clock begins at 7:00 for 2016 Regional Event #5

MC2: Metcon (Time)

2016 Regional Event #5
4 Rounds for Time:
28 Alternating Pistols
15 Power Cleans (115/80)

*Time begins at 7:00
**time cap 10:00 (17:00 minutes)

EC: Prowler Pushes (50M X 6 )

Competitors Extra Credit

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

Whiteboard:

Wednesday, August 03, 2016

Male Clients

1

Ben
Sauer

4:30 PM CrossFit

4 x 3 @ 235 lbs

2

Tannen
Mitchell

5:30 PM CrossFit

4 x 3 @ 215 lbs

3

Ryan
McNamara

4:30 PM CrossFit

4 x 3 @ 195 lbs

4

A
G

12:00 PM CrossFit

4 x 3 @ 175 lbs

5

Juan
Baltierra

6:30 PM CrossFit

4 x 3 @ 165 lbs

5

Robbie
McMath

4:30 PM CrossFit

4 x 3 @ 165 lbs

6

chris
pinnick

4:30 PM CrossFit

4 x 3 @ 155 lbs

6

Jorge
Martin

4:30 PM CrossFit

4 x 3 @ 155 lbs

7

Bob
Roehrenbach

6:30 PM CrossFit

4 x 3 @ 145 lbs

8

David
Knapp

5:30 PM CrossFit

4 x 3 @ 125 lbs

Female Clients

1

Shala
Giardini

5:30 PM CrossFit

4 x 3 @ 165 lbs

2

Private

9:30 AM CrossFit

4 x 3 @ 95 lbs

2

Private

12:00 PM CrossFit

4 x 3 @ 95 lbs

3

Charlie
Brown

6:00 AM CrossFit

4 x 3 @ 85 lbs

3

Jenna
Daley

6:00 AM CrossFit

4 x 3 @ 85 lbs

3

Maura
Sobremesana

5:30 PM CrossFit

4 x 3 @ 85 lbs

4

Christine
Hayes

6:00 AM CrossFit

4 x 3 @ 75 lbs