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Components

1 Arm DB Bench

Standing DB Curl Alt Arms

Weighted Push Ups

Negative Chin Ups

Metcon

Settings

Workout

11/19/15

Warm-up

A: Coaches Choice

Strength

B1: 1 Arm DB Bench (5 x 6 )

Alternate Arms

B2: Standing DB Curl Alt Arms (5 x 10 Each Arm )

Extra Work

C1: Weighted Push Ups (3 x Failure )

HEAVY

C2: Negative Chin Ups (3 x 6 (5 Sec Decent))

Palms In / Close Grip

Conditioning

D: Metcon (AMRAP - Reps)

EMOM in 10 Mins

3 Squat Snatch 155/105
Remaining time MAX Double Unders

Score: Total number of DU

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

Whiteboard:

Thursday, November 19, 2015

Male Clients

1

Roberto
Diaz

9:15 AM CrossFit

1 x 6 @ 100 lbs

2

Kirk
Moore

5:15 AM CrossFit

1 x 6 @ 90 lbs

2

Michael
Gayle

4:30 PM CrossFit

1 x 6 @ 90 lbs

55-60-70-80-90

3

Brian
Wilcox

6:15 AM CrossFit

3 x 6 @ 80 lbs

3

Christopher
Mink

5:15 AM CrossFit

1 x 6 @ 80 lbs

4

Willie
Ramos

5:30 PM CrossFit

3 x 6 @ 60 lbs

2x55 3x60

5

Gary
Bowker

4:30 PM CrossFit

5 x 6 @ 55 lbs

55 each arm 6 each arm

6

Roger
Gauvreau

5:30 PM CrossFit

5 x 6 @ 50 lbs

6

Jason
Bell

5:30 PM CrossFit

1 x 6 @ 50 lbs

7

charles
lafkoff

9:15 AM CrossFit

5 x 6 @ 40 lbs

30, 35, 35, 40, 40#

7

Don
Kennedy

9:15 AM CrossFit

5 x 6 @ 40 lbs

7

Brian
Cresswell

9:15 AM CrossFit

2 x 6 @ 40 lbs

8

Anil
Hussain

5:30 PM CrossFit

5 x 6 @ 35 lbs

Female Clients

1

Linda
Ramos

9:15 AM CrossFit

5 x 6 @ 35 lbs

1

Brenda
Andrews

9:15 AM CrossFit

1 x 6 @ 35 lbs

1

Caylin
Young

9:15 AM CrossFit

1 x 6 @ 35 lbs

2

Leslie
Eldred

5:15 AM CrossFit

3 x 6 @ 30 lbs

trying to get back...

3

Brie
Gomez

4:30 PM CrossFit

5 x 6 @ 25 lbs

3

Lynsy
Curry

4:30 PM CrossFit

5 x 6 @ 25 lbs

3

Rosemary
Imbert

4:30 PM CrossFit

5 x 6 @ 25 lbs

4

Michelle
Cresswell

4:30 PM CrossFit

5 x 6 @ 20 lbs

4

Private

5:15 AM CrossFit

5 x 6 @ 20 lbs