Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

3 Position Clean

Hollow/Arch Hold

Dual DB Bent over Row

Good Mornings

Metcon

Settings

Workout

6/21/17

Warm-up

A:

Coach's choice mobility
2 Rds
15 Russian KBS 70/44
15 T2B
15 double bounce air squats

Strength

3 Position Clean (5x2)

Below Knee, Hang, High Hang

Unbroken

B2: Hollow/Arch Hold (5x2:00)

(rotate every :30, this should be UB)

Extra Work

Dual DB Bent over Row (3x8)

C2: Good Mornings (3x15 95/65)

Good Mornings

Metcon

D: Metcon (Time)

4 RDs
15 burpees over bar
15 thrusters 95/65 rx+ 115/75

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

Whiteboard:

Wednesday, June 21, 2017

Male Clients

1

Sam
King

9:15 AM CrossFit

1 x 1 @ 235 lbs

all 6 reps unbroken

2

Kirk
Moore

5:15 AM CrossFit

1 x 1 @ 205 lbs

3

Willie
Ramos

5:30 PM CrossFit

1 x 1 @ 200 lbs

4

Jason
Eldred

5:30 PM CrossFit

1 x 1 @ 185 lbs

failed @200 and 195

5

Alberto
Fabian

4:30 PM CrossFit

1 x 2 @ 155 lbs

6

Zach
Robinette

4:30 PM CrossFit

1 x 2 @ 135 lbs

6

Anil
Hussain

5:30 PM CrossFit

1 x 1 @ 135 lbs

missed 145# by one high hang

7

Brian
Cresswell

9:15 AM CrossFit

1 x 1 @ 125 lbs

8

charles
lafkoff

9:15 AM CrossFit

1 x 1 @ 105 lbs

65, 75, 95, 95, 105#

9

stalin
santiago

5:15 AM CrossFit

1 x 1 @ 85 lbs

Female Clients

1

Laura
Prinsen

9:15 AM CrossFit

1 x 1 @ 165 lbs

2

Melissa
Jacob

4:30 PM CrossFit

5 x 1 @ 135 lbs

3

Lindsey
Martin

5:30 PM CrossFit

2 x 1 @ 130 lbs

missed 2nd rep x2, 1x2 125#

4

Emma
Knowles

5:30 PM CrossFit

1 x 2 @ 120 lbs

5

Monica
Terrell

4:30 PM CrossFit

1 x 2 @ 95 lbs

6

haidee
santiago

5:15 AM CrossFit

1 x 1 @ 75 lbs

7

Marisol
Sanchez

5:15 AM CrossFit

1 x 1 @ 45 lbs

8

Bailey
Thrasher

4:30 PM CrossFit

1 x 0 @ 105 lbs