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Components

Strict Press

Inverted Barbell Row

Tate Presses

Split Jerk

Metcon

Metcon

Settings

Workout

09/22/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Row

100 Calories on Rower

Strength

C: Strict Press (3 x 8 )

Extra Work

D1: Inverted Barbell Row (3 x 12 )

D2: Tate Presses (3 x 12 )

Competition Strength

E: Split Jerk (Find your 1RM)

Split Jerk

Conditioning

F: Metcon (Time)

4 Rounds

15 KB Swings 53/35
20 Goblet Squats
10 Burpee's
200 M Run

Competition Conditioning

G: Metcon (Time)

For Time:

400m Run
1,600M Row
400m Run

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Whiteboard:

Tuesday, September 22, 2015

Male Clients

1

Brian
Wilcox

6:15 AM CrossFit

1 x 5 @ 145 lbs

2

Michael
Gayle

5:30 PM CrossFit

1 x 8 @ 135 lbs

95-115-135

2

Jonathan
Zuniga

6:30 PM CrossFit

1 x 6 @ 135 lbs

3

Christopher
Mink

5:15 AM CrossFit

1 x 8 @ 125 lbs

3

Willie
Ramos

5:30 PM CrossFit

1 x 8 @ 125 lbs

4

charles
lafkoff

9:15 AM CrossFit

3 x 10 @ 95 lbs

65, 75, 95#

4

jaron
Becerra

9:15 AM CrossFit

3 x 8 @ 95 lbs

4

Roger
Gauvreau

5:30 PM CrossFit

3 x 8 @ 95 lbs

4

Cody
Williams

5:30 PM CrossFit

1 x 1 @ 95 lbs

Female Clients

1

Leslie
Eldred

6:15 AM CrossFit

1 x 8 @ 80 lbs

7 at 85#

2

Rosemary
Imbert

4:30 PM CrossFit

1 x 8 @ 75 lbs

3

Linda
Ramos

4:30 PM CrossFit

3 x 8 @ 55 lbs

9:15 class but couldn't sign in this AM