Public Whiteboard

Components

Clean and Jerk

Front Squat

Metcon

Clean Pull

Settings

Workout

FRIDAY 8.4.17

WU:

Coaches Choice

1: Clean and Jerk (CUSTOM)

Clean and Jerk

80%/2
85%/1
(90%/1)3
*log 3x1@90%

2: Front Squat (5X5)

Front Squat

(83%/5)5

MC: Metcon (Time)

RX
3 Rounds for Time:
10 Front Squats (135/95)
20 Pull-Ups
50 Double Unders

RX+
3 Rounds for Time:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

EC: Clean Pull (4X3)

EXTRA CREDIT
(107%/3)4

Whiteboard:

Friday, August 04, 2017

Male Clients

Juan
Baltierra

5:30 PM CrossFit

3 x 1 @ 265 lbs

A
V

5:30 PM CrossFit

3 x 1 @ 245 lbs

Thomas
Smith

6:00 AM CrossFit

3 x 1 @ 215 lbs

phillip
costas

9:30 AM CrossFit

3 x 1 @ 185 lbs

Walter
Daumler

5:30 PM CrossFit

3 x 1 @ 185 lbs

Jeff
Bates

9:30 AM CrossFit

3 x 1 @ 145 lbs

Female Clients

tamara
rinehart

4:30 PM CrossFit

3 x 1 @ 95 lbs

Audrey
Moore

5:30 PM CrossFit

3 x 1 @ 85 lbs

Pilar
Perez

9:30 AM CrossFit

3 x 1 @ 80 lbs

Loree
Thornton

9:30 AM CrossFit

1 x 1 @ 235 lbs

215, 235 only did one set