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Components

Back Squat

KB Still Legged DL

One Legged Glute Bridges

Overhead Squat

Metcon

Metcon

Metcon

Settings

Workout

09/21/15

Warm-up

A: Coaches Choice

Competition Warm up

B: AM

a. 3×10 Good mornings
b. Slow 10 minute AMRAP
Run 400m
Row 500m
20 Box jumps 24/20″

Strength

C: Back Squat (3 x 10 )

Back Squat

Extra Work

D1: KB Still Legged DL (3 x 10)

D2: One Legged Glute Bridges (3 x 8 (Each Leg))

Competition Strength

E: Overhead Squat (Find your 1RM)

Overhead Squat

Conditioning

F: Metcon (Time)

3 Rounds

9 Hang Squat Clean 135/95
12 Pull Ups
15 Box Jumps 24"/20"

100 Double Under (Buy Out)

Competition Conditioning

G: Metcon (Time)

3 Rounds

20 Lateral bar burpees
30 Wallballs 30/20lbs

Extra Work

H: Metcon (Time)

3 Rounds

1 Gasser (100m straight touch and go)

Rest 3 minutes

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

Whiteboard:

Monday, September 21, 2015

Male Clients

1

George
Hernandez

6:30 PM CrossFit

1 x 10 @ 275 lbs

2

Private

5:15 AM CrossFit

1 x 10 @ 255 lbs

2

jaron
Becerra

5:15 AM CrossFit

1 x 10 @ 255 lbs

2

Kirk
Moore

5:15 AM CrossFit

1 x 10 @ 255 lbs

2

Roberto
Diaz

5:30 PM CrossFit

1 x 1 @ 255 lbs

3

Willie
Ramos

5:30 PM CrossFit

1 x 10 @ 245 lbs

4

Private

6:30 PM CrossFit

1 x 10 @ 225 lbs

4

Davidson
Daily

5:15 AM CrossFit

1 x 10 @ 225 lbs

4

Jason
Eldred

5:30 PM CrossFit

1 x 10 @ 225 lbs

4

JOSE
MELENDEZ

4:30 PM CrossFit

1 x 10 @ 225 lbs

4

Juan
Chavez

6:30 PM CrossFit

1 x 10 @ 225 lbs

4

Michael
Gayle

4:30 PM CrossFit

1 x 10 @ 225 lbs

5

Christopher
Mink

5:15 AM CrossFit

1 x 10 @ 215 lbs

6

Marco
Garza

4:30 PM CrossFit

2 x 10 @ 205 lbs

7

Jonathan
Zuniga

6:30 PM CrossFit

1 x 10 @ 195 lbs

8

Alberto
Fabian

9:15 AM CrossFit

2 x 10 @ 185 lbs

8

Brian
Wilcox

6:15 AM CrossFit

1 x 10 @ 185 lbs

8

Erwin
Bedia

9:15 AM CrossFit

1 x 10 @ 185 lbs

8

James
Vultaggio

5:15 AM CrossFit

1 x 10 @ 185 lbs

9

Private

4:30 PM CrossFit

1 x 10 @ 155 lbs

10

Fred
McDaniel

9:15 AM CrossFit

1 x 10 @ 135 lbs

11

Brian
Cresswell

9:15 AM CrossFit

3 x 10 @ 65 lbs

Deep squat form practice

11

charles
lafkoff

9:15 AM CrossFit

3 x 10 @ 65 lbs

Female Clients

1

Leslie
Eldred

5:15 AM CrossFit

1 x 10 @ 155 lbs

1

Morgan
Johnson

5:15 AM CrossFit

1 x 10 @ 155 lbs

2

Rosemary
Imbert

4:30 PM CrossFit

1 x 10 @ 145 lbs

3

Calli
Stidham

5:30 PM CrossFit

1 x 10 @ 135 lbs

4

Lynsy
Curry

4:30 PM CrossFit

1 x 10 @ 125 lbs

5

Monica
Terrell

5:30 PM CrossFit

3 x 10 @ 100 lbs

6

Jennifer
Bedia

4:30 PM CrossFit

1 x 10 @ 90 lbs

7

Linda
Ramos

9:15 AM CrossFit

3 x 10 @ 85 lbs

7

Lindsey
McDaniel

5:15 AM CrossFit

1 x 10 @ 85 lbs

8

Brenda
Andrews

9:15 AM CrossFit

3 x 10 @ 70 lbs

8

Caylin
Young

9:15 AM CrossFit

1 x 10 @ 70 lbs

8

Shannon
Vultaggio

9:15 AM CrossFit

1 x 10 @ 70 lbs