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Components

Clean

Power Clean

Metcon

Settings

Workout

Friday

Warm-up

15 mins

Dynamic Warm-up

Weightlifting

30 mins

Clean
*Fitness option to perform Power Clean
*Take 10-15 mins to work up to 70% 1RM Clean or PC

15 min EMOM
1 Clean (or PC) at 70% 1RM

Clean (15x1)

Clean

Power Clean (15x1)

Power Clean

Metcon

Metcon (AMRAP - Rounds and Reps)

4 min AMRAP
10 Slamballs (30/20)
20 DU

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Whiteboard:

Friday, September 18, 2015

Male Clients

1

Alex
Sanchez

11:00 AM CrossFit

15 x 1 @ 185 lbs

1

Chad
Harrell

5:00 AM CrossFit

15 x 1 @ 185 lbs

1

John
Tysinger

6:00 AM CrossFit

15 x 1 @ 185 lbs

2

Trent
Guild

11:00 AM CrossFit

15 x 1 @ 165 lbs

Could/should have gone heavier

3

Kieth
Boyd

5:00 AM CrossFit

15 x 1 @ 125 lbs

4

Alex
Letham

6:00 AM CrossFit

15 x 1 @ 105 lbs

5

Michael
Fiery

5:00 PM CrossFit

15 x 1 @ 100 lbs

6

Frayne
Abernathy

6:00 AM CrossFit

8 x 1 @ 215 lbs

7x1 @ 205, 8x1 @ 215

Female Clients

1

Jackie
Cansler

5:00 PM CrossFit

15 x 1 @ 110 lbs

2

Michelle
Shuck

11:00 AM CrossFit

15 x 1 @ 95 lbs

2

Stephanie
Tysinger

9:00 AM CrossFit

15 x 1 @ 95 lbs

2

Suzanne
Smith

5:00 AM CrossFit

15 x 1 @ 95 lbs

3

Cassie
Steck

9:00 AM CrossFit

15 x 1 @ 80 lbs

4

Wendy
Raider

5:00 PM CrossFit

15 x 1 @ 75 lbs

5

Lauren
Consiglio

11:00 AM CrossFit

15 x 1 @ 70 lbs

6

Erin
Adamaitis

6:00 AM CrossFit

15 x 1 @ 65 lbs

6

Jen
MacCarthy

6:00 AM CrossFit

15 x 1 @ 65 lbs

7

Jennifer
Rosa

9:00 AM CrossFit

15 x 1 @ 60 lbs

8

Corey
Knight

5:00 PM CrossFit

15 x 1 @ 55 lbs

9

Omayra
Rosa

9:00 AM CrossFit

15 x 1 @ 45 lbs