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Components

Deadlift

Metcon

Settings

Workout

Thursday

Warm-up

2X
12 Windmills
10 Glute ham raises

Metcon (No Measure)

3X
1 Band to make you dance
10 single leg deadlift(5/5)
10 one arm seated press(5/5)
2 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 12:
1) 5 Deadlift
2) Pick a goat

Deadlift (6X5)

Deadlift

Metcon

Metcon (Time)

5 Rounds:
15 Kettlebell swings 53/35
15 Box jumps 24/20
15 Sit-ups

RX+ 70/53 GHDSU

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Whiteboard:

Thursday, November 15, 2018

Male Clients

1

Will
Douglas

12:00PM CrossFit

3 x 5 @ 325 lbs

2

Anthony
Hodges

5:00AM CrossFit

5 x 5 @ 315 lbs

3

Colin
Van Antwerp

5:00PM CrossFit

6 x 5 @ 305 lbs

4

Dan
Cayce

6:00PM CrossFit

2 x 5 @ 275 lbs

225, 245, 255, 265, 275, 275

4

Brian
Justusson

6:00PM CrossFit

1 x 5 @ 275 lbs

5

mohammed
alghofaily

5:00PM CrossFit

1 x 5 @ 260 lbs

6

Shane
Spearman

5:00PM CrossFit

2 x 5 @ 245 lbs

6

Zach
Murphy

5:00PM CrossFit

2 x 5 @ 245 lbs

7

Mark
Mayfield

12:00PM CrossFit

6 x 5 @ 225 lbs

7

nathan
forshaw

12:00PM CrossFit

6 x 5 @ 225 lbs

8

Jamie
Jones

5:00PM CrossFit

1 x 5 @ 215 lbs

4 HSPU for the GOAT

Female Clients

1

Lauren
Muehling

12:00PM CrossFit

2 x 5 @ 245 lbs

2

Antoinette
Williams

8:00AM Open gym

6 x 5 @ 215 lbs

2

Kristina
Stapleton

8:00AM Open gym

1 x 5 @ 215 lbs

3

Stacy
Swiney

8:00AM Open gym

1 x 5 @ 205 lbs

ring dips - got 3 almost real ones (no assist)

4

Joanna
Beatrice

5:00PM CrossFit

1 x 5 @ 115 lbs

5

Allison
Sutter

12:00PM CrossFit

6 x 5 @ 105 lbs