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Components

Deadlift

Metcon

Settings

Workout

Thursday

Warm-up

15 mins

Weightlifting

25 mins

Deadlift x 15
Rest 20 sec
1:00 Push-up or Ring Push-up Plank Hold

Rest 3 mins

Deadlift x 10
Rest 20 sec
1:00 Push-up or Ring Push-up Plank Hold

Rest 3 mins

Deadlift x 5
Rest 20 sec
1:00 Push-up or Ring Push-up Plank Hold

Deadlift (15, 10, 5)

Deadlift

Metcon

Metcon (Time)

3 Rounds
400m Run
15 Pull-ups

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Whiteboard:

Thursday, July 20, 2017

Male Clients

1

Kason
Davis

11:00 AM CrossFit

1 x 5 @ 375 lbs

2

Joel
Hargett

9:00 AM CrossFit

1 x 5 @ 335 lbs

135x15 ... 225x10

3

Carlos
Jara

5:00 PM CrossFit

1 x 5 @ 315 lbs

3

Jason
Cansler

6:00 PM CrossFit

1 x 5 @ 315 lbs

3

Samuel
Fitzgerald

11:00 AM CrossFit

1 x 5 @ 315 lbs

4

Sam
Bowman

6:00 AM CrossFit

1 x 5 @ 295 lbs

225, 245

5

Hermanta
Koirala

6:00 PM CrossFit

1 x 5 @ 275 lbs

5

Todd
McDaniel

6:00 AM CrossFit

1 x 5 @ 275 lbs

6

Mike
Morelli

6:00 AM CrossFit

1 x 5 @ 255 lbs

165, 205

7

Jose
Aguayo

6:00 AM CrossFit

1 x 5 @ 245 lbs

7

Mark
Darvill

6:00 AM CrossFit

1 x 5 @ 245 lbs

8

Augusto
Benitez

6:00 PM CrossFit

1 x 5 @ 225 lbs

Female Clients

1

Ann Marie
Hubbard

6:00 PM CrossFit

1 x 5 @ 205 lbs

1

Shannon
Davis

11:00 AM CrossFit

1 x 5 @ 205 lbs

2

Seirra
Dawson

5:00 PM CrossFit

1 x 5 @ 185 lbs

3

Cassie
Steck

11:00 AM CrossFit

1 x 5 @ 175 lbs

4

Amy
Bullock

5:00 PM CrossFit

1 x 5 @ 155 lbs

4

Jenny
Rosas

5:00 PM CrossFit

1 x 5 @ 155 lbs

4

Kristal
Mainsah

5:00 PM CrossFit

1 x 5 @ 155 lbs

5

Esther
Aguayo

6:00 AM CrossFit

1 x 5 @ 145 lbs

5

Michelle
Perno

5:00 PM CrossFit

1 x 5 @ 145 lbs

6

Ivette
Morales

9:00 AM CrossFit

1 x 5 @ 133 lbs

7

Lori
Turney

9:00 AM CrossFit

1 x 5 @ 125 lbs

8

Alyssa
Carlson

6:00 PM CrossFit

1 x 5 @ 115 lbs

Could've gone heavier

9

Jennifer
Rosa

9:00 AM CrossFit

1 x 5 @ 105 lbs

10

Amber
Doyle

9:00 AM CrossFit

1 x 5 @ 75 lbs