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Components

Push Jerk

Metcon

Settings

Workout

Friday

Warm-up

15 mins

Weightlifting

20 mins

7 sets every 90 sec of:
1 Power Clean + 2 Push Jerk

Push Jerk (7x2)

Push Jerk

Metcon (9 Rounds for calories)

3 Rounds
:45 sec Row
:45 sec Rest
:45 sec Ski
:45 sec Rest
:45 sec Bike
:45 sec Rest

*Score is total Cals each round
*Can start on any apparatus and rotate through

Metcon

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Whiteboard:

Friday, August 05, 2016

Male Clients

1

Robert
Herford

6:00 AM CrossFit

7 x 2 @ 225 lbs

2

Jarrod
Steck

11:00 AM CrossFit

7 x 2 @ 135 lbs

3

Justin
Higbee

11:00 AM CrossFit

7 x 2 @ 125 lbs

3

Justin
Mirabal

5:00 PM CrossFit

7 x 2 @ 125 lbs

2x@105, 4x@115,1x@125

4

Samuel
Morgan

6:00 AM CrossFit

7 x 2 @ 65 lbs

learning correct technique

5

Brett
Williams

6:00 PM CrossFit

4 x 2 @ 155 lbs

135x3

5

Steve
Schuler

11:00 AM CrossFit

4 x 2 @ 105 lbs

5

Jason
Cansler

6:00 PM CrossFit

3 x 2 @ 185 lbs

5

Shawn
Mirabal

5:00 PM CrossFit

3 x 2 @ 185 lbs

135,155,165,175,185,185,185

5

Gary
Blount

5:00 PM CrossFit

2 x 2 @ 235 lbs

225x5

5

Jose
Aguayo

6:00 AM CrossFit

2 x 2 @ 165 lbs

5

Kason
Davis

11:00 AM CrossFit

2 x 2 @ 205 lbs

5

Dan
Carley

11:00 AM CrossFit

1 x 2 @ 195 lbs

5

James
Gutin

11:00 AM CrossFit

1 x 2 @ 195 lbs

135, 145, 155, 165, 175, 185, 195

5

Santiago
Ospina

6:00 PM CrossFit

1 x 2 @ 95 lbs

5

Todd
McDaniel

6:00 AM CrossFit

1 x 2 @ 175 lbs

125,135,135,155,155,165,175

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

7 x 2 @ 135 lbs

2

Lana
Moeller

5:00 AM CrossFit

7 x 2 @ 120 lbs

3

Anna
Burdette

9:00 AM CrossFit

7 x 2 @ 105 lbs

last rep at 105

3

Brittany
Dirmann

5:00 PM CrossFit

7 x 2 @ 105 lbs

3

Esther
Aguayo

6:00 AM CrossFit

7 x 2 @ 105 lbs

4

Cassie
Steck

11:00 AM CrossFit

7 x 2 @ 100 lbs

5

Amy
Remer

5:00 PM CrossFit

7 x 2 @ 85 lbs

6

Charley
Williams

9:00 AM CrossFit

7 x 2 @ 55 lbs

35, 35, max 55 last three sets

6

Mallory
Fiery

11:00 AM CrossFit

7 x 2 @ 55 lbs

7

Jennifer
Rosa

9:00 AM CrossFit

7 x 2 @ 50 lbs

7

Omayra
Rosa

9:00 AM CrossFit

7 x 2 @ 50 lbs

8

Jessica
Mirabal

5:00 PM CrossFit

4 x 2 @ 55 lbs

40,45,50,55,55,55,55

8

Andrea
Mirabal

5:00 PM CrossFit

3 x 2 @ 95 lbs

65, 65,75, 85

8

Courtney
Schuler

11:00 AM CrossFit

2 x 2 @ 85 lbs

1@70, 2@75, 80

8

Lydia
Mitchell

6:00 PM CrossFit

1 x 2 @ 65 lbs

8

Molly
McDonald

11:00 AM CrossFit

1 x 2 @ 100 lbs