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Components

Jerk balance

Metcon

Settings

Workout

Monday

Warm-up

Running drills

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

Jerk balance (5X3)

Metcon

Metcon (Time)

3 Rounds:
800m run
10 Power cleans at 75% of 1RM

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Whiteboard:

Monday, August 13, 2018

Male Clients

1

Jared
Van Anne

6:00PM CrossFit

1 x 3 @ 205 lbs

from blocks

2

Grant
Beavers

5:00PM CrossFit

2 x 3 @ 135 lbs

2

Dan
Cayce

6:00PM CrossFit

1 x 3 @ 135 lbs

1x115, 3x125, 1x135

3

Adam
Burkholder

6:00PM CrossFit

5 x 3 @ 125 lbs

3

Jamie
Jones

6:00PM CrossFit

5 x 3 @ 125 lbs

4

Brandon
Reid

8:00AM CrossFit

1 x 3 @ 115 lbs

4

Christopher
Baltazar

5:00PM CrossFit

1 x 3 @ 115 lbs

4

jacob
popek

8:00AM CrossFit

1 x 3 @ 115 lbs

4

Jonathan
Dillow

12:00PM Open gym

1 x 3 @ 115 lbs

5

Anthony
Hodges

5:00PM CrossFit

1 x 3 @ 105 lbs

6

Patrick
Barfield

5:00PM CrossFit

5 x 3 @ 75 lbs

6

Max
Choriev

5:00AM CrossFit

1 x 3 @ 75 lbs

7

Jim
Welch

6:00PM CrossFit

51 x 3 @ 70 lbs

Female Clients

1

Kristina
Stapleton

12:00PM Open gym

1 x 3 @ 115 lbs

1

Nicki
Bergmann

12:00PM Open gym

1 x 3 @ 115 lbs

2

MC
Schmank

12:00PM Open gym

1 x 3 @ 105 lbs

2

Shanna
Simms

12:00PM Open gym

1 x 3 @ 105 lbs

3

Lauren
Muehling

6:00AM CrossFit

1 x 3 @ 95 lbs

failed out, back to 85 for last set.

4

Stacy
Swiney

8:00AM CrossFit

5 x 3 @ 65 lbs

4

Allison
Justusson

6:00PM CrossFit

1 x 3 @ 65 lbs

5

Regina
Abbott

6:00PM CrossFit

1 x 3 @ 45 lbs

6

Stephanie
Pineda

5:00PM CrossFit

5 x 3 @ 35 lbs

7

Joanna
Beatrice

5:00AM CrossFit

5 x 3 @ 25 lbs