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Components

RDL's

GHR's

Power Snatch

Metcon

Metcon

Settings

Workout

07/24/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Dub/Step

100 Double-unders
50 Weighted step-ups with 30/15lbs dumbbells

Weightlifting

C1: RDL's (5 x 6 )

C2: GHR's (5 x 8 )

Competition Strength

D: Power Snatch (3×1 @80-90% 4×1 @90-100+%)

Power Snatch

Conditioning

E: Metcon (Time)

15-12-9-6

Squat/Clean 135/95
Ring Dips
Box Jumps 24"/20"
Burpee

Competition Conditioning

F: Metcon (Time)

3 Rounds

Run 400m
21 SDLHP 115/75lbs
21 HSPU

Rest 1 minute

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Whiteboard:

Friday, July 24, 2015

Male Clients

1

Alberto
Fabian

9:15 AM CrossFit

2 x 6 @ 245 lbs

2

Michael
Gayle

4:30 PM CrossFit

5 x 6 @ 235 lbs

3

Erwin
Bedia

9:15 AM CrossFit

2 x 6 @ 225 lbs

3

James
Harper

9:15 AM CrossFit

2 x 6 @ 225 lbs

4

Brian
Wilcox

6:15 AM CrossFit

5 x 6 @ 215 lbs

5

Fred
McDaniel

9:15 AM CrossFit

1 x 6 @ 145 lbs

6

Roberto
Diaz

4:30 PM CrossFit

1 x 10 @ 135 lbs

7

Don
Kennedy

9:15 AM CrossFit

5 x 6 @ 95 lbs

Female Clients

1

Rosemary
Imbert

9:15 AM CrossFit

1 x 6 @ 165 lbs

1

Tiffany
Bell

9:15 AM CrossFit

1 x 6 @ 165 lbs

2

Leslie
Eldred

5:15 AM CrossFit

4 x 6 @ 145 lbs

2

Morgan
Johnson

5:15 AM CrossFit

3 x 6 @ 145 lbs

2

Jenna
Smith

12:30 PM CrossFit

1 x 6 @ 145 lbs

85, 105, 115, 135

3

Linda
Ramos

9:15 AM CrossFit

1 x 6 @ 130 lbs

4

Michelle
Hague

9:15 AM CrossFit

1 x 6 @ 125 lbs

5

Lindsey
McDaniel

9:15 AM CrossFit

1 x 6 @ 90 lbs

6

Private

5:15 AM CrossFit

5 x 5 @ 80 lbs