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Components

Power Clean+Clean

Metcon

Settings

Workout

Wednesday

Gymnastics

Metcon (No Measure)

3X
8 Glute ham raises
8 Glute hugs (4/4)
8 Pushups
Tspine on foam roller
2 power cleans + 2 Cleans(squat)

Weightlifting

Metcon (No Measure)

EMOM 12:
1) 2 Power clean + 2 Clean(Squat)
2) 3-5 Ring dips or 5-10 Pushups

Power Clean+Clean (6X 2+2)

Metcon

Metcon (Time)

21-15-9
KBS 70/53
SDHP 70/53

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Whiteboard:

Wednesday, April 11, 2018

Male Clients

1

Eric
williams

5:00 PM CrossFit

6 x 4 @ 205 lbs

2

Michael
Beitenman

5:00 PM CrossFit

6 x 4 @ 185 lbs

3

Danny
Smith

5:00 PM CrossFit

6 x 4 @ 155 lbs

4

Brian
Justusson

6:00 PM CrossFit

6 x 4 @ 145 lbs

5

Jae
Mills

5:00 PM CrossFit

6 x 4 @ 135 lbs

6

William
Benline

12:00 PM Open gym

6 x 4 @ 125 lbs

5 RD

7

Brandon
Reid

5:00 PM CrossFit

6 x 4 @ 105 lbs

Female Clients

1

Antoinette
Williams

12:00 PM Open gym

6 x 4 @ 145 lbs

2

Kristina
Stapleton

12:00 PM Open gym

6 x 4 @ 115 lbs

3 Ring dips

3

Brooke
Van Anne

5:00 PM CrossFit

6 x 4 @ 105 lbs

5UB dips/Rd - garage

3

Elise
Hodges

5:00 PM CrossFit

6 x 4 @ 105 lbs

4

Shanna
Simms

5:00 PM CrossFit

6 x 4 @ 95 lbs

4

Stacy
Swiney

12:00 PM Open gym

6 x 4 @ 95 lbs

5

Mary
Mills

6:00 PM CrossFit

6 x 4 @ 70 lbs

6

Allison
Sutter

8:00 AM CrossFit

6 x 4 @ 65 lbs

7

Joanna
Beatrice

5:00 AM CrossFit

6 x 4 @ 60 lbs

7

michelle
blaskow

12:00 PM Open gym

6 x 4 @ 60 lbs