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Components

Good Mornings

Back Rack Lunges

Metcon

Settings

Workout

Thursday

Warm-up

15 mins

Weightlifting

20 mins

3 sets
Good Mornings x 6 reps

Rest 10-15 sec

Back Rack Lunges x12 reps (alternating)

*Rest as needed between sets
*Goal to use same weight for both

Good Mornings (3x6)

Good Mornings

Back Rack Lunges (3x12 (6 each leg))

Metcon

Metcon (3 Rounds for reps)

3 sets for max reps
30 sec HSPU
30 sec Rest

Immediately into
3 sets for max reps
30 sec Stationary Dips
30 sec Rest

Immediately into
3 sets for max reps
30 sec Push-ups
30 sec Rest

*Score is total reps for each of the three movements

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

Whiteboard:

Thursday, May 04, 2017

Male Clients

1

Brandon
Shuck

5:00 PM CrossFit

3 x 6 @ 165 lbs

2

Gary
Blount

11:00 AM CrossFit

3 x 6 @ 145 lbs

3

Carlos
Jara

6:00 AM CrossFit

3 x 6 @ 135 lbs

3

Isaiah
Fitzgerald

5:00 PM CrossFit

3 x 6 @ 135 lbs

3

Kason
Davis

5:00 PM CrossFit

3 x 6 @ 135 lbs

4

Mark
Darvill

6:00 AM CrossFit

3 x 6 @ 115 lbs

5

Michael
Smith

6:00 PM CrossFit

3 x 6 @ 110 lbs

6

Justin
Flatt

6:00 PM CrossFit

3 x 6 @ 95 lbs

7

Travis
Stutts

6:00 PM CrossFit

3 x 6 @ 90 lbs

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8

Brad
Brodzinski

6:00 PM CrossFit

3 x 6 @ 85 lbs

9

Steve
Schuler

6:00 PM CrossFit

3 x 6 @ 75 lbs

10

Charles
Kennedy

11:00 AM CrossFit

3 x 6 @ 55 lbs

Female Clients

1

Amy
Bullock

5:00 PM CrossFit

3 x 6 @ 85 lbs

2

Ann Marie
Hubbard

6:00 AM CrossFit

3 x 6 @ 75 lbs

2

Courtney
Schuler

9:00 AM CrossFit

3 x 6 @ 75 lbs

3

Jenny
Rosas

6:00 AM CrossFit

3 x 6 @ 65 lbs

3

Seirra
Dawson

6:00 PM CrossFit

3 x 6 @ 65 lbs

4

Caitlin
Woodrow

6:00 PM CrossFit

3 x 6 @ 55 lbs

4

Jasmine
Nivens

9:00 AM CrossFit

3 x 6 @ 55 lbs

4

Pam
Overcash

9:00 AM CrossFit

3 x 6 @ 55 lbs

5

Ivette
Morales

9:00 AM CrossFit

3 x 6 @ 50 lbs