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Components

Clean and Jerk

Metcon

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Workout

Tuesday

Warm-up

Flutter away (No Measure)

Tabata
Flutter kicks
6" Holds
*Alternate movements

Metcon (No Measure)

10 Back squat(BB)
10 Good mornings/Razor curls
5-8 Power C&J
2X
10 Back squat
10 Good mornings/Razor curls
5-8 Squat C&J

Weightlifting

Clean and Jerk (7X3 E2MOM)

Clean and Jerk

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10:
10 T2B
5 Hang power clean 155/105
1 Rope climb

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Whiteboard:

Tuesday, November 13, 2018

Male Clients

1

Anthony
Hodges

5:00AM CrossFit

3 x 3 @ 205 lbs

1

Stephen
LeBouef

6:00PM CrossFit

2 x 3 @ 205 lbs

1

Eric
Priaulx

8:00AM Open gym

1 x 3 @ 205 lbs

2

Will
Douglas

12:00PM CrossFit

2 x 3 @ 195 lbs

3

Dan
Cayce

6:00PM CrossFit

1 x 3 @ 180 lbs

4

Brian
Justusson

6:00PM CrossFit

1 x 3 @ 155 lbs

4

Colin
Van Antwerp

6:00PM CrossFit

1 x 3 @ 155 lbs

5

mohammed
alghofaily

6:00PM CrossFit

1 x 3 @ 145 lbs

need more work

6

nathan
forshaw

5:00PM CrossFit

7 x 3 @ 135 lbs

7

jacob
popek

8:00AM Open gym

7 x 3 @ 115 lbs

7

Brandon
Reid

5:00PM CrossFit

1 x 3 @ 115 lbs

7

Jamie
Jones

5:00PM CrossFit

1 x 3 @ 115 lbs

8

Mark
Devaughn

5:00AM CrossFit

6 x 3 @ 105 lbs

9

Grant
Beavers

12:00PM CrossFit

7 x 3 @ 95 lbs

back tweaked.

9

William
Benline

12:00PM CrossFit

1 x 3 @ 95 lbs

Moved to 55.. tight shoulders

Female Clients

1

Nicki
Bergmann

12:00PM CrossFit

6 x 3 @ 105 lbs

1

Lindsey
Neyland

8:00AM Open gym

2 x 3 @ 105 lbs

1

Lauren
Muehling

5:00PM CrossFit

1 x 3 @ 105 lbs

2

Stacy
Swiney

5:00AM CrossFit

1 x 3 @ 100 lbs

3

Joanna
Beatrice

12:00PM CrossFit

7 x 3 @ 45 lbs

4

jamie
herron

6:00AM CrossFit

7 x 3 @ 25 lbs