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Components

BB Incline Bench

Med Ball Plyo Push-up

Negative BB Curls

BB Skull Crushers

Metcon

Settings

Workout

06/29/17

Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rounds

15 Strict Push Ups
30 Sec HS Holds
15 V Ups
10 Pass Throughs and Around The Worlds With PVC

Strength

B1 : BB Incline Bench (5 x 4 )

B2 : Med Ball Plyo Push-up (5 x 10 )

Extra Work

C1 : Negative BB Curls (3 x 12 )

5 Sec Down

C2 : BB Skull Crushers (3 x 12 )

Conditioning

D : Metcon (AMRAP - Rounds and Reps)

AMRAP in 12 Mins

30 Wall Ball 20/14
15 T2B

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Whiteboard:

Thursday, June 29, 2017

Male Clients

1

Brian
Wilcox

5:15 AM CrossFit

1 x 4 @ 215 lbs

2

Josh
Martin

4:30 PM CrossFit

1 x 1 @ 195 lbs

1 x 4 185#

3

Alberto
Fabian

4:30 PM CrossFit

1 x 4 @ 185 lbs

3

Nicholas
Mestayer

4:30 PM CrossFit

1 x 4 @ 185 lbs

3 reps @205

4

Derrick
Terrell

5:15 AM CrossFit

1 x 4 @ 175 lbs

4

Fred
McDaniel

9:15 AM CrossFit

1 x 4 @ 175 lbs

5

Anil
Hussain

5:30 PM CrossFit

1 x 2 @ 145 lbs

6

charles
lafkoff

9:15 AM CrossFit

5 x 4 @ 125 lbs

75, 95, 105, 115, 125#

6

Don
Kennedy

9:15 AM CrossFit

5 x 4 @ 125 lbs

7

Marshall
Dodson

5:30 PM CrossFit

1 x 4 @ 95 lbs

8

stalin
santiago

5:15 AM CrossFit

2 x 3 @ 85 lbs

Female Clients

1

Allison
Muhlbauer

9:15 AM CrossFit

1 x 4 @ 105 lbs

1

Emma
Knowles

5:30 PM CrossFit

1 x 4 @ 105 lbs

1

Lindsey
Martin

9:15 AM CrossFit

1 x 3 @ 105 lbs

1x2 105#

2

Yvonne
Lima

4:30 PM CrossFit

1 x 4 @ 95 lbs

2

haidee
santiago

5:15 AM CrossFit

1 x 3 @ 95 lbs

3

Linda
Ramos

9:15 AM CrossFit

1 x 4 @ 80 lbs

4

Shandrick
Williams

5:30 PM CrossFit

1 x 4 @ 70 lbs

5

Kat
Rummell

4:30 PM CrossFit

1 x 1 @ 0 lbs