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Components

Power Clean & Push Jerk

Metcon

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Workout

Thursday

Warm-up

Planks on planks (No Measure)

4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold

Gymnastics

Metcon (No Measure)

3X
3 Box jumps
10' HS walk
10 Glute get ups
10 Razor curls

Weightlifting

Metcon (No Measure)

EMOM 12:
1) 2 Power clean + 1 Jerk
2) 10 Weighted step ups

Power Clean & Push Jerk (6X(2+1))

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10:
15 toes-to-bars
25-ft. handstand walk

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, September 20, 2018

Male Clients

1

Dusty
Schmidt

6:00AM CrossFit

1 x 3 @ 245 lbs

2

Dan
Cayce

6:00PM CrossFit

1 x 3 @ 210 lbs

135, 155, 175, 195, 200, 210

3

Philip
Weinstein

12:00PM CrossFit

3 x 3 @ 205 lbs

4

Grant
Beavers

12:00PM CrossFit

2 x 3 @ 165 lbs

5

Brandon
Reid

12:00PM CrossFit

1 x 3 @ 155 lbs

6

mohammed
alghofaily

6:00PM CrossFit

1 x 3 @ 145 lbs

7

Mark
Devaughn

5:00AM CrossFit

5 x 3 @ 95 lbs

8

Sam
Steffen

6:00AM CrossFit

5 x 2 @ 95 lbs

8

Max
Choriev

6:00AM CrossFit

1 x 1 @ 145 lbs

Female Clients

1

Antoinette
Williams

6:00AM CrossFit

2 x 3 @ 165 lbs

2

Kristina
Stapleton

6:00AM CrossFit

1 x 3 @ 140 lbs

3

Stacy
Swiney

5:00PM CrossFit

1 x 3 @ 120 lbs

used belt on last rep 20# step ups

4

Lauren
Muehling

6:00AM CrossFit

2 x 3 @ 115 lbs

5

Colleen
Sisson

6:00AM CrossFit

1 x 3 @ 55 lbs

6

Joanna
Beatrice

5:00AM CrossFit

3 x 3 @ 50 lbs

7

jamie
herron

6:00AM CrossFit

6 x 3 @ 20 lbs

8

jennifer
Douglas

6:00AM CrossFit

6 x 2 @ 55 lbs