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Components

RDL's

GHR's

Clean and Jerk

Griff

‘Pennies’

Settings

Workout

09/18/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Clean/Squat/Dip

3 Rounds
5 Power Cleans 135/95lbs
5 Front Squat 135/95lbs
5 Strict ring dips

Strength

C1: RDL's (5 x 5)

C2: GHR's (5 x 6 )

Competition Strength

D: Clean and Jerk (Find your 1RM)

Clean and Jerk

Conditioning

E: Griff (Time)

For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.

To learn more about Griff click here

Competition Conditioning

F: ‘Pennies’ (Time)

6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups

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

Whiteboard:

Friday, September 18, 2015

Male Clients

1

Willie
Ramos

5:30 PM CrossFit

2 x 5 @ 295 lbs

225 245 265 295

2

Juan
Chavez

5:30 PM CrossFit

1 x 5 @ 285 lbs

2

Michael
Gayle

6:15 AM CrossFit

1 x 5 @ 285 lbs

185-225-245-265-285

2

Roberto
Diaz

6:15 AM CrossFit

1 x 1 @ 285 lbs

2

Zach
Bogle

5:30 PM CrossFit

1 x 1 @ 285 lbs

3

Gary
Bowker

4:30 PM CrossFit

1 x 5 @ 275 lbs

4

Alberto
Fabian

9:15 AM CrossFit

1 x 5 @ 265 lbs

4

Christopher
Mink

5:15 AM CrossFit

1 x 5 @ 265 lbs

4

Erwin
Bedia

9:15 AM CrossFit

1 x 5 @ 265 lbs

5

Jonathan
Zuniga

5:30 PM CrossFit

2 x 5 @ 235 lbs

6

Joseph
Watson

4:30 PM CrossFit

5 x 5 @ 225 lbs

6

Michael
Carney

5:15 AM CrossFit

5 x 5 @ 225 lbs

6

Derrick
Terrell

5:15 AM CrossFit

3 x 6 @ 225 lbs

6

jaron
Becerra

5:15 AM CrossFit

3 x 5 @ 225 lbs

7

Roger
Gauvreau

5:30 PM CrossFit

5 x 5 @ 205 lbs

135,185,185,185,205

8

Private

4:30 PM CrossFit

1 x 5 @ 195 lbs

9

Don
Kennedy

9:15 AM CrossFit

5 x 5 @ 125 lbs

Female Clients

1

Rosemary
Imbert

4:30 PM CrossFit

1 x 5 @ 190 lbs

2

Linda
Ramos

9:15 AM CrossFit

1 x 5 @ 160 lbs

3

Leslie
Eldred

5:15 AM CrossFit

2 x 6 @ 155 lbs

4

Caylin
Young

9:15 AM CrossFit

1 x 5 @ 145 lbs

5

Private

5:15 AM CrossFit

5 x 6 @ 105 lbs