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Components

Power Clean and Jerk

Handstand Push-ups

Pull-ups

Back Squat

Metcon

Eva

Settings

Workout

09/16/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Burps

30 Burpee's For Time

Strength

C: Power Clean and Jerk (6 x 2 )

Extra Work

D1: Handstand Push-ups (3 x 10 )

Handstand Push-ups

D2: Pull-ups (3 x 10 (Kipping))

Pull-ups

Competition Strength

E: Back Squat (Find your 1RM)

Back Squat

Conditioning

F: Metcon (AMRAP - Rounds and Reps)

AMRAP in 12 Mins

30 Wall Ball 20/14
15 KB Swings 53/35
200M Run

Competition Conditioning

G: Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

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

Whiteboard:

Wednesday, September 16, 2015

Male Clients

1

Juan
Chavez

5:30 PM CrossFit

1 x 2 @ 265 lbs

2

Brandon
Kroll

5:30 PM CrossFit

1 x 2 @ 235 lbs

2

Private

5:15 AM CrossFit

1 x 2 @ 235 lbs

3

Joseph
Watson

4:30 PM CrossFit

6 x 2 @ 225 lbs

3

Roberto
Diaz

6:15 AM CrossFit

1 x 2 @ 225 lbs

4

Michael
Gayle

5:30 PM CrossFit

1 x 2 @ 215 lbs

135-165-185-195-205-215

5

Jason
Eldred

5:30 PM CrossFit

1 x 2 @ 190 lbs

6

Marco
Garza

4:30 PM CrossFit

3 x 2 @ 175 lbs

6

Private

4:30 PM CrossFit

1 x 2 @ 175 lbs

7

Erwin
Bedia

9:15 AM CrossFit

1 x 2 @ 165 lbs

7

jaron
Becerra

5:15 AM CrossFit

1 x 2 @ 165 lbs

8

charles
lafkoff

9:15 AM CrossFit

6 x 2 @ 135 lbs

95, 95, 105, 115, 125, 135#

9

Brian
Cresswell

9:15 AM CrossFit

1 x 1 @ 175 lbs

x2 - 95,105,115,135,145 x1 - 155, 165, 175

9

Christopher
Mink

5:15 AM CrossFit

1 x 1 @ 205 lbs

9

JOSE
MELENDEZ

4:30 PM CrossFit

1 x 1 @ 225 lbs

Female Clients

1

Jenna
Smith

6:15 AM CrossFit

1 x 2 @ 135 lbs

105, 115, 120, 125, 135

1

Morgan
Johnson

5:15 AM CrossFit

1 x 2 @ 135 lbs

2

Brenda
Andrews

9:15 AM CrossFit

1 x 2 @ 95 lbs

2

Linda
Ramos

9:15 AM CrossFit

1 x 2 @ 95 lbs

3

Lynsy
Curry

4:30 PM CrossFit

2 x 2 @ 75 lbs