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Components

Seated Strict Press

Fat Bar Strict Pull Ups

GHD Sit-ups

DB Strict Press

Nancy

Metcon

Sled Push

Settings

Workout

07/21/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Row/Step/Squat

A. 30 calories on rower
50 Weighted step-ups with 30/15lbs dumbbells

B. Back Squat recovery – 5×6 @40-50%

Strength

C1: Seated Strict Press (5 x 5; 1 x Max Reps )

C2 : Fat Bar Strict Pull Ups (5 x 5; 1 x Max Reps )

C3: GHD Sit-ups (5 x 15 )

GHD Sit-ups

Competition Strength

D: DB Strict Press (5×4 @5lbs heavier than last week )

Conditioning

E: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Competition Conditioning

F: Metcon (Time)

For time:

40 KB swings 70/53lbs
40 Lateral bar burpees
40 Front squats 155/105lbs

Competition Extra Work

G: Sled Push (4 x 80' HAF rest 3 mins btwn )

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

Whiteboard:

Tuesday, July 21, 2015

Male Clients

1

Juan
Chavez

5:30 PM CrossFit

1 x 5 @ 185 lbs

2

Alberto
Fabian

9:15 AM CrossFit

1 x 5 @ 145 lbs

3

Joseph
Watson

12:30 PM CrossFit

5 x 5 @ 135 lbs

3

Brian
Wilcox

6:15 AM CrossFit

1 x 5 @ 135 lbs

12 max reps 95 lbs 4 pull up

3

James
Harper

9:15 AM CrossFit

1 x 5 @ 135 lbs

3

Michael
Gayle

9:15 AM CrossFit

1 x 5 @ 135 lbs

95-105-115-125-135

4

Josh
Johnson

4:30 PM CrossFit

1 x 5 @ 120 lbs

5

charles
lafkoff

9:15 AM CrossFit

5 x 5 @ 75 lbs

65, 75, 75, 75, 75# 15 reps max effort after @ 65#

6

Mickey
Williams

12:30 PM CrossFit

5 x 4 @ 50 lbs

Female Clients

1

Jenna
Smith

4:30 PM CrossFit

1 x 5 @ 95 lbs

55, 65, 75. 85

1

Tiffany
Bell

4:30 PM CrossFit

1 x 5 @ 95 lbs

2

Calli
Stidham

4:30 PM CrossFit

5 x 5 @ 85 lbs

3

Christine
Falzon

9:15 AM CrossFit

5 x 5 @ 70 lbs

Max Effort SP: 12 reps @ 55lbs

3

Leslie
Eldred

5:15 AM CrossFit

2 x 5 @ 70 lbs

20 reps at 55#

3

Denise
Baker

12:30 PM CrossFit

1 x 5 @ 70 lbs

3

Monica
Terrell

4:30 PM CrossFit

1 x 5 @ 70 lbs

4

Linda
Ramos

9:15 AM CrossFit

1 x 5 @ 65 lbs

Max Effort - 15 @ 50#

4

Natalie
Vogel

9:15 AM CrossFit

1 x 5 @ 65 lbs

5

Shannon
Kingston

9:15 AM CrossFit

5 x 5 @ 30 lbs

6

Kat
Rummell

5:15 AM CrossFit

5 x 5 @ 15 lbs

7

Cynthia
Aringo

4:30 PM CrossFit

1 x 5 @ 5 lbs

8

Caylin
Young

9:15 AM CrossFit

1 x 3 @ 65 lbs

max effort- 13 @50#