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Components

Sumo Deadlift

DB Walking Lunges

Banded Good Mornings

Push Jerk

Metcon

Metcon

Metcon

Settings

Workout

11/23/15

Warm-up

A: Coaches Choice

Competition Warm up

B:

3 Rounds

10 Good mornings 135/95lbs
10 Alternating handstand shoulder taps

Strength

C1: Sumo Deadlift (5 x 3 )

Sumo Deadlift

C2: DB Walking Lunges (5 x 12 Steps 55/35)

C3: Banded Good Mornings (5 x 15 )

Competition Strength

D: Push Jerk ( 5×5 @65% – Touch and go )

Push Jerk

Conditioning

E: Metcon (Time)

21-15-9

Squat Clean 135/95
Burpee Box Jump Overs 24"/20"

Competition Conditioning

F: Metcon (Time)

27-21-15-9

Deadlift 225/155lbs
Bar facing burpees

Extra Work

G: Metcon (Time)

Every 4 minutes until failure:

3 Rounds

12 Toes to bar
12 Assault Bike calories

Rest remainder

Stop after five rounds if you make it all the way through.

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

Whiteboard:

Monday, November 23, 2015

Male Clients

1

Ronald
Rios

5:30 PM CrossFit

2 x 3 @ 405 lbs

1

Juan
Chavez

5:30 PM CrossFit

1 x 3 @ 405 lbs

1

Roberto
Diaz

9:15 AM CrossFit

1 x 3 @ 405 lbs

2

Alberto
Fabian

9:15 AM CrossFit

1 x 3 @ 365 lbs

2

David
Blackerby

5:15 AM CrossFit

1 x 3 @ 365 lbs

3

Jason
Eldred

5:30 PM CrossFit

1 x 3 @ 355 lbs

4

JOSE
MELENDEZ

4:30 PM CrossFit

1 x 3 @ 325 lbs

4

Marco
Garza

4:30 PM CrossFit

1 x 3 @ 325 lbs

5

Gary
Bowker

4:30 PM CrossFit

2 x 3 @ 295 lbs

6

Johnny
Saladana

5:30 PM CrossFit

5 x 3 @ 265 lbs

195x225x245x265x265

6

James
Harper

9:15 AM CrossFit

1 x 3 @ 265 lbs

6

Jason
Bell

5:30 PM CrossFit

1 x 3 @ 265 lbs

7

Bill
Thompson

6:30 PM CrossFit

1 x 3 @ 255 lbs

8

Brian
Wilcox

6:15 AM CrossFit

3 x 3 @ 235 lbs

9

Fred
McDaniel

9:15 AM CrossFit

2 x 3 @ 225 lbs

9

Brian
Cresswell

9:15 AM CrossFit

1 x 3 @ 225 lbs

9

Derrick
Terrell

5:15 AM CrossFit

1 x 3 @ 225 lbs

9

Kirk
Moore

5:15 AM CrossFit

1 x 3 @ 225 lbs

10

Anil
Hussain

5:30 PM CrossFit

4 x 3 @ 185 lbs

10

Jeff
Peltier

5:15 AM CrossFit

1 x 3 @ 185 lbs

11

charles
lafkoff

9:15 AM CrossFit

5 x 3 @ 135 lbs

11

Don
Kennedy

9:15 AM CrossFit

5 x 3 @ 135 lbs

Female Clients

1

Tiffany
Bell

5:30 PM CrossFit

1 x 3 @ 265 lbs

2

Leslie
Eldred

5:30 PM CrossFit

1 x 3 @ 225 lbs

3

Linda
Ramos

9:15 AM CrossFit

1 x 3 @ 185 lbs

4

Brittany
Powell

5:30 PM CrossFit

1 x 3 @ 155 lbs

4

Monica
Terrell

5:30 PM CrossFit

1 x 3 @ 155 lbs

5

Michelle
Cresswell

9:15 AM CrossFit

5 x 3 @ 145 lbs

5

Brie
Gomez

9:15 AM CrossFit

1 x 3 @ 145 lbs

6

Carly
Berkowitz

4:30 PM CrossFit

1 x 3 @ 135 lbs

7

Christine
Spreen-Garcia

6:15 AM CrossFit

3 x 3 @ 95 lbs

7

Private

5:15 AM CrossFit

1 x 3 @ 95 lbs

8

Lindsey
McDaniel

9:15 AM CrossFit

1 x 3 @ 80 lbs

9

Caylin
Young

9:15 AM CrossFit

1 x 1 @ 185 lbs

1x3@155