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Components

Power Clean and Jerk

Handstand Push-ups

Hollow Rocks

Deadlift

Metcon

Metcon

Settings

Workout

09/30/15

Warm-up

A: Coaches Choice

Competition Warm up

B: 4 RDS

4 Rounds
10 Pull-ups
10 Hip extensions
10 Air squats

Strength

C: Power Clean and Jerk (4 x 2 (TNG))

Extra Work

D1: Handstand Push-ups (3 x 10 )

Handstand Push-ups

D2: Hollow Rocks (3 x 10 )

Competition Strength

E: Deadlift (3x5 TNG )

Deadlift

Conditioning

F: Metcon (Time)

3 Rounds

5 Power Cleans 185/135
10 Renegade Rows 35/20
20 MB Clean/ Wall Ball 20/14

Competition Conditioning

G: Metcon (AMRAP - Rounds and Reps)

AMRAP 30 Minutes

200m KB/DB Farmers carry 53/35lbs each
15 OHS 135/95lbs
15 Bar facing burpees

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

Whiteboard:

Wednesday, September 30, 2015

Male Clients

1

Juan
Chavez

5:30 PM CrossFit

2 x 2 @ 245 lbs

1

Brandon
Kroll

5:30 PM CrossFit

1 x 2 @ 245 lbs

2

Kirk
Moore

5:15 AM CrossFit

1 x 2 @ 225 lbs

3

Michael
Gayle

5:30 PM CrossFit

2 x 2 @ 205 lbs

3

Alberto
Fabian

9:15 AM CrossFit

1 x 2 @ 205 lbs

TNG

3

Private

5:15 AM CrossFit

1 x 2 @ 205 lbs

3

Christopher
Mink

5:15 AM CrossFit

1 x 2 @ 205 lbs

3

George
Hernandez

6:30 PM CrossFit

1 x 2 @ 205 lbs

3

Roberto
Diaz

6:15 AM CrossFit

1 x 2 @ 205 lbs

3

Willie
Ramos

5:30 PM CrossFit

1 x 2 @ 205 lbs

4

Jason
Eldred

5:30 PM CrossFit

4 x 2 @ 185 lbs

4

James
Edmead

5:15 AM CrossFit

2 x 2 @ 185 lbs

4

James
Harper

9:15 AM CrossFit

1 x 2 @ 185 lbs

5

James
Vultaggio

5:15 AM CrossFit

1 x 2 @ 175 lbs

5

jaron
Becerra

5:15 AM CrossFit

1 x 2 @ 175 lbs

6

Gary
Bowker

9:15 AM CrossFit

1 x 2 @ 170 lbs

7

Davidson
Daily

5:15 AM CrossFit

1 x 2 @ 150 lbs

8

Fred
McDaniel

9:15 AM CrossFit

1 x 2 @ 135 lbs

9

charles
lafkoff

9:15 AM CrossFit

4 x 2 @ 115 lbs

65, 85, 105, 115#

Female Clients

1

Calli
Stidham

5:30 PM CrossFit

1 x 2 @ 145 lbs

2

Jenna
Smith

6:15 AM CrossFit

1 x 2 @ 125 lbs

95, 105, 115, 125

3

Crystal
Sopchak

5:30 PM CrossFit

1 x 2 @ 105 lbs

4

Monica
Terrell

5:30 PM CrossFit

1 x 2 @ 95 lbs

5

Michelle
Hague

9:15 AM CrossFit

4 x 2 @ 85 lbs

6

Brittany
Powell

6:30 PM CrossFit

5 x 4 @ 65 lbs

6

Private

5:15 AM CrossFit

1 x 2 @ 65 lbs

7

Leslie
Eldred

5:15 AM CrossFit

1 x 2 @ 0 lbs

Front squats from Monday. 1x10 at 115#

7

Allison
Muhlbauer

5:30 PM CrossFit

1 x 1 @ 160 lbs