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Components

Pause Front Squats

GHR's

Back Squat

Metcon

Metcon

Metcon

Settings

Workout

08/24/15

Warm-up

A: Coaches Choice

Competition Extra Work

B: sled work

forward and backwards sled drags

Strength

C1: Pause Front Squats (6 x 2 )

3 Sec Hold at bottom of squat

C2: GHR's (6 x 8 )

Competition Strength

D: Back Squat (Back squat 3×3 @85%)

Back Squat

Conditioning

E: Metcon (Time)

4 Rounds

10 Deadlifts 225/35
15 HR Push Ups
30 Double Unders (100 Singles)

Competition Conditioning

F: Metcon (Time)

5 Rounds

5 Power snatch 155/105lbs
10 Box jumps 30/24″

Competition Extra Work

G: Metcon (Time)

5 Rounds

Row 250m

Rest 1 minute

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

Whiteboard:

Monday, August 24, 2015

Male Clients

1

Alberto
Fabian

9:15 AM CrossFit

1 x 2 @ 275 lbs

2

Josh
Johnson

4:30 PM CrossFit

4 x 2 @ 245 lbs

3

jaron
Becerra

5:15 AM CrossFit

1 x 2 @ 235 lbs

3

Roberto
Diaz

4:30 PM CrossFit

1 x 2 @ 235 lbs

4

JOSE
MELENDEZ

4:30 PM CrossFit

2 x 2 @ 225 lbs

5

Erwin
Bedia

9:15 AM CrossFit

2 x 2 @ 215 lbs

6

Derrick
Terrell

4:30 PM CrossFit

3 x 2 @ 205 lbs

7

James
Harper

9:15 AM CrossFit

1 x 2 @ 195 lbs

8

Jonathan
Zuniga

6:30 PM CrossFit

3 x 2 @ 185 lbs

8

Private

9:15 AM CrossFit

1 x 2 @ 185 lbs

9

Private

6:30 PM CrossFit

3 x 2 @ 165 lbs

10

Brian
Wilcox

6:15 AM CrossFit

5 x 2 @ 155 lbs

11

Kyle
Krueger

5:30 PM CrossFit

1 x 2 @ 145 lbs

12

Fred
McDaniel

9:15 AM CrossFit

1 x 2 @ 135 lbs

13

charles
lafkoff

9:15 AM CrossFit

6 x 2 @ 95 lbs

65, 65, 65, 95, 95, 95#

13

Don
Kennedy

9:15 AM CrossFit

6 x 2 @ 95 lbs

Female Clients

1

Leslie
Eldred

5:15 AM CrossFit

1 x 2 @ 155 lbs

1

Morgan
Johnson

5:15 AM CrossFit

1 x 2 @ 155 lbs

2

Tiffany
Bell

9:15 AM CrossFit

4 x 2 @ 145 lbs

2

Jenna
Smith

9:15 AM CrossFit

1 x 2 @ 145 lbs

145, 135, 135, 135, 135

3

Brenda
Andrews

9:15 AM CrossFit

1 x 2 @ 125 lbs

3

Jessica
Ayala

4:30 PM CrossFit

1 x 2 @ 125 lbs

3

Michelle
Hague

6:15 AM CrossFit

1 x 2 @ 125 lbs

4

Rosemary
Imbert

4:30 PM CrossFit

1 x 2 @ 120 lbs

5

Natalie
Vogel

5:30 PM CrossFit

1 x 2 @ 115 lbs

6

Kimberly
Vick

5:30 PM CrossFit

1 x 2 @ 110 lbs

7

Kat
Rummell

5:15 AM CrossFit

1 x 2 @ 100 lbs

8

Jennifer
Bedia

4:30 PM CrossFit

1 x 2 @ 95 lbs

9

Caylin
Young

9:15 AM CrossFit

1 x 2 @ 90 lbs

10

Private

5:15 AM CrossFit

3 x 2 @ 85 lbs

10

Shannon
Vultaggio

9:15 AM CrossFit

1 x 2 @ 85 lbs

11

Linda
Ramos

9:15 AM CrossFit

1 x 1 @ 125 lbs

1 x 2 @115#