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Components

Overhead Squat

Overhead plate walkin ...

High Box Jumps

Push Press

Metcon

Metcon

Settings

Workout

09/25/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Nose and Toes

a. 2×20 GHD sit-ups

b. Slow 10 minute AMRAP
10 Burpees to target
10 Empty bar push press
30 Seconds “nose and toes” HS hold

Strength

C: Overhead Squat (3 x 10 )

Overhead Squat

Extra Work

D1: Overhead plate walking lunge (3 x 10 (Each Leg))

D2: High Box Jumps (3 x 10)

Competition Strength

E: Push Press (Find your 1RM)

Push Press

Conditioning

F: Metcon (Time)

15-12-9-6-3

Back Squat 115/85
HSPU
Knees 2 Elbows

100M Run After each Round

Competition Conditioning

G: Metcon (Time)

15-12-9

Toes to bar
Thrusters 135/95lbs
4″ Deficit kipping HSPU

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

Whiteboard:

Friday, September 25, 2015

Male Clients

1

Private

5:15 AM CrossFit

1 x 1 @ 165 lbs

2

JOSE
MELENDEZ

4:30 PM CrossFit

1 x 9 @ 155 lbs

2

Christopher
Mink

5:15 AM CrossFit

1 x 7 @ 155 lbs

3

Roberto
Diaz

6:15 AM CrossFit

1 x 10 @ 145 lbs

4

Brandon
Stevens

5:30 PM CrossFit

1 x 10 @ 135 lbs

4

Erwin
Bedia

9:15 AM CrossFit

1 x 10 @ 135 lbs

4

Gary
Bowker

4:30 PM CrossFit

1 x 10 @ 135 lbs

45lbs x 10 reps 95lbs x 10 115lbsx 10

4

James
Harper

9:15 AM CrossFit

1 x 10 @ 135 lbs

5

James
Vultaggio

5:15 AM CrossFit

1 x 10 @ 125 lbs

5

jaron
Becerra

5:15 AM CrossFit

1 x 10 @ 125 lbs

6

Derrick
Terrell

5:15 AM CrossFit

2 x 10 @ 115 lbs

6

Alberto
Fabian

9:15 AM CrossFit

1 x 10 @ 115 lbs

7

Brian
Wilcox

6:15 AM CrossFit

1 x 10 @ 105 lbs

8

Fred
McDaniel

9:15 AM CrossFit

1 x 10 @ 95 lbs

9

Don
Kennedy

9:15 AM CrossFit

3 x 10 @ 55 lbs

10

charles
lafkoff

9:15 AM CrossFit

3 x 10 @ 15 lbs

pvc, 15, 15# girlie bar

Female Clients

1

Leslie
Eldred

5:15 AM CrossFit

1 x 10 @ 105 lbs

2

Jessica
Ayala

9:15 AM CrossFit

1 x 10 @ 95 lbs

3

Crystal
Sopchak

4:30 PM CrossFit

1 x 1 @ 75 lbs

4

Linda
Ramos

9:15 AM CrossFit

1 x 10 @ 50 lbs

5

Private

5:15 AM CrossFit

2 x 10 @ 30 lbs