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Components

Hang Snatch

Muscle-ups

Handstand Walk

Snatch

Metcon

Metcon

Settings

Workout

09/23/15

Warm-up

A: Coaches Choice

Competition Warm up

B: 5 Rounds

1 Min Each Station , For 5 Rounds.

1. Calories on Bike
2. Heavy Jump Rope
3. Plate Runs
4. DB Hang Power Cleans and Press (ALT ARMS) @50/35
5. MB AM Mat Sit-Ups @20/14

1 min rest after each round

Strength

C: Hang Snatch (4 x 3 )

Hang Snatch

Extra Work

D1: Muscle-ups (3 x 5 )

Muscle-ups

D2: Handstand Walk (3 x 40FT)

Handstand Walk

Competition Strength

E: Snatch (Find your 1RM)

Snatch

Conditioning

F: Metcon (AMRAP - Rounds and Reps)

AMRAP in 12 Mins

10 S2OH 115/85
15 Deadlift 115/85
20 Lateral Jumps Over Bar

Competition Conditioning

G: Metcon (AMRAP - Rounds and Reps)

AMRAP 16 Minutes

4 – 15′ Rope climbs
8 Power snatch 155/105lbs
16 Box jump-overs 24/20″

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

Whiteboard:

Wednesday, September 23, 2015

Male Clients

1

Juan
Chavez

5:30 PM CrossFit

1 x 1 @ 185 lbs

2

Brandon
Stevens

5:30 PM CrossFit

1 x 3 @ 155 lbs

2

Kirk
Moore

5:15 AM CrossFit

1 x 3 @ 155 lbs

2

Willie
Ramos

5:30 PM CrossFit

1 x 3 @ 155 lbs

3

Brandon
Kroll

5:30 PM CrossFit

1 x 3 @ 145 lbs

3

Jonathan
Zuniga

6:30 PM CrossFit

1 x 3 @ 145 lbs

PR :)

3

Roberto
Diaz

6:15 AM CrossFit

1 x 1 @ 145 lbs

4

Christopher
Mink

5:15 AM CrossFit

2 x 5 @ 135 lbs

4

Alberto
Fabian

9:15 AM CrossFit

1 x 3 @ 135 lbs

4

Trey
Forbes

5:30 PM CrossFit

1 x 3 @ 135 lbs

Started at 95, increased each set

4

Gary
Bowker

4:30 PM CrossFit

1 x 2 @ 135 lbs

4

Cody
Williams

5:30 PM CrossFit

1 x 1 @ 135 lbs

5

James
Vultaggio

5:15 AM CrossFit

1 x 3 @ 130 lbs

6

jaron
Becerra

5:15 AM CrossFit

1 x 3 @ 125 lbs

7

Roger
Gauvreau

5:30 PM CrossFit

4 x 3 @ 105 lbs

65,95,105,105

7

Brian
Cresswell

9:15 AM CrossFit

1 x 3 @ 105 lbs

7

Fred
McDaniel

9:15 AM CrossFit

1 x 3 @ 105 lbs

8

charles
lafkoff

9:15 AM CrossFit

4 x 3 @ 95 lbs

65, 75, 95, 95#

8

Private

4:30 PM CrossFit

1 x 3 @ 95 lbs

8

Johnny
Saladana

5:30 PM CrossFit

1 x 1 @ 95 lbs

9

Don
Kennedy

9:15 AM CrossFit

4 x 3 @ 75 lbs

Female Clients

1

Jenna
Smith

6:15 AM CrossFit

1 x 3 @ 85 lbs

65, 75, 85

2

Jessica
Ayala

5:30 PM CrossFit

1 x 3 @ 80 lbs

3

Monica
Terrell

5:30 PM CrossFit

1 x 3 @ 70 lbs

1 rep at 75

4

Lynsy
Curry

4:30 PM CrossFit

2 x 3 @ 55 lbs

5

Michelle
Cresswell

9:15 AM CrossFit

4 x 3 @ 40 lbs

6

Private

5:15 AM CrossFit

4 x 3 @ 25 lbs