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Components

DB Lateral Raises

Cuban Press

DB Complex

Back Squat

Strict Press

Metcon

Metcon

Metcon

Settings

Workout

06/23/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Row/Step

Row 500m
40 Weighted step-ups with 30/15lbs dumbbells

Strength

C1: DB Lateral Raises (4 x 10 )

C2: Cuban Press (4 x 10 )

C3: DB Complex (4 x 10 )

Competition Strength

D: Back Squat (8×2 @60% – No belt, sleeves, or oly’s )

Back Squat

E: Strict Press (5×4 @80%)

Conditioning

F: Metcon (Time)

4 Rounds

10 Deadlifts 225/135
15 KB Swings 53/35
30 Double Unders (100 Singles)

30 Toes 2 Bar (Buy Out)

Competition Conditioning

G: Metcon (5 Rounds for reps)

Every 2 minutes for 10 minutes (5 Rounds)

15 Bar facing burpees
10 Push jerk 165/110lbs

Competition Extra Work

H: Metcon (Time)

3 Rounds

Row 400m
21 CTB pull-ups

Rest 90 seconds

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

Whiteboard:

Tuesday, June 23, 2015

Male Clients

1

Joseph
Watson

5:30 PM CrossFit

5 x 1 @ 10 lbs

1

Alberto
Fabian

12:30 PM CrossFit

4 x 10 @ 10 lbs

1

Private

9:15 AM CrossFit

4 x 10 @ 10 lbs

1

Brian
Wilcox

6:15 AM CrossFit

4 x 10 @ 10 lbs

1

charles
lafkoff

9:15 AM CrossFit

4 x 10 @ 10 lbs

1

Don
Kennedy

9:15 AM CrossFit

4 x 10 @ 10 lbs

1

jaron
Becerra

6:15 AM CrossFit

4 x 10 @ 10 lbs

1

Roberto
Diaz

5:30 PM CrossFit

1 x 1 @ 10 lbs

2

Private

5:30 PM CrossFit

1 x 10 @ 5 lbs

Female Clients

1

Linda
Ramos

9:15 AM CrossFit

5 x 10 @ 5 lbs

1

Rosemary
Imbert

9:15 AM CrossFit

5 x 10 @ 5 lbs

1

amber
ogle

5:15 AM CrossFit

4 x 10 @ 5 lbs

used 5lb plate weights

1

Caylin
Young

9:15 AM CrossFit

4 x 10 @ 5 lbs

1

Denise
Baker

12:30 PM CrossFit

4 x 10 @ 5 lbs

1

Jennifer
Bedia

4:30 PM CrossFit

4 x 10 @ 5 lbs

1

Jessica
Ayala

4:30 PM CrossFit

4 x 10 @ 5 lbs

1

Larissa
Franco

9:15 AM CrossFit

4 x 10 @ 5 lbs

1

Leslie
Eldred

5:15 AM CrossFit

4 x 10 @ 5 lbs

1

Logan
Earp

12:30 PM CrossFit

4 x 10 @ 5 lbs

1

Private

5:15 AM CrossFit

4 x 10 @ 5 lbs

1

Krista
Bendele

9:15 AM CrossFit

2 x 10 @ 5 lbs

2

Crystal
Sopchak

5:30 PM CrossFit

4 x 10 @ 2.5 lbs

2

Kimberly
Vick

5:30 PM CrossFit

4 x 10 @ 2.5 lbs