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Components

Split jerk strict press

Metcon

Settings

Workout

Wednesday

Warm-up

2X
10 Lateral lunges
10 Hollow bicycle

Gymnastics

Metcon (No Measure)

3X
12 One arm DB strict press (6/6)
12 One arm DB squat clean (6/6)
12 One arm DB bent over row (6/6)

Weightlifting

Split jerk strict press (5X3 Same across )

Feet stay in split jerk position entire time

Metcon

Metcon (Time)

For time:
30 OH DB lunge 50/35(each hand)
3 Rope climbs
30 DB HPC&J
3 Rope climbs
30 DB front squat
3 Rope climbs

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Whiteboard:

Wednesday, July 18, 2018

Male Clients

1

Adam
Burkholder

6:00PM CrossFit

5 x 3 @ 115 lbs

1

Jamie
Jones

6:00PM CrossFit

5 x 3 @ 115 lbs

1

Stephen
LeBouef

6:00PM CrossFit

5 x 3 @ 115 lbs

2

Anthony
Hodges

5:00PM CrossFit

5 x 3 @ 95 lbs

2

Jared
Van Anne

12:00PM Open gym

5 x 3 @ 95 lbs

2

Jonathan
Dillow

5:00PM CrossFit

5 x 3 @ 95 lbs

2

nathan
forshaw

5:00PM CrossFit

5 x 3 @ 95 lbs

3

jacob
popek

8:00AM CrossFit

5 x 3 @ 75 lbs

4

Patrick
Barfield

5:00PM CrossFit

5 x 3 @ 65 lbs

5

Christopher
Sanosi

5:00AM CrossFit

5 x 3 @ 0 lbs

Worked on Rehab and Barbell Press

5

Joseph
Herman

8:00AM CrossFit

2 x 3 @ 95 lbs

Female Clients

1

Antoinette
Williams

12:00PM Open gym

5 x 3 @ 80 lbs

1

MC
Schmank

12:00PM Open gym

5 x 3 @ 80 lbs

2

Lindsey
Neyland

6:00PM CrossFit

5 x 3 @ 75 lbs

3

Allison
Justusson

6:00PM CrossFit

5 x 3 @ 65 lbs

3

Stacy
Swiney

8:00AM CrossFit

5 x 3 @ 65 lbs

4

Allison
Sutter

8:00AM CrossFit

5 x 3 @ 55 lbs

4

Nicki
Bergmann

12:00PM Open gym

5 x 3 @ 55 lbs

4

Stephanie
Pineda

5:00PM CrossFit

5 x 3 @ 55 lbs

5

Becky
Weinstein

6:00AM CrossFit

5 x 3 @ 53 lbs

worked to 58lbs