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The Seven

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1/23/17

Starting with this Monday, you are now moving into a 5-week “pre-competition” phase designed to give you the chance to peak in the Snatch and Clean & Jerk close to the start of the CrossFit Open. The pre-competition phase is characterized by lower volume with absolute and relative intensities in the high range (think lower singles and doubles leading up to and including intensities in the 90%-95% range with some heavy single attempts for the day). Once this Macrocyle is completed, we will shift to maintenance program through completion of the Crossfit Open.

Weightlifting

Front Squat (60%/3, 70%/3, 75%/3; 80%/3, (85%/3)4)

Front Squat

Metcon

The Seven (Time)

7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009

To learn more about The Seven click here

Female RX
Thruster 95#
Dead 175#
KBS 24kg

Scaled
HSPU - pushpress 95/75
Thrusters 95/75
Deadlift 185/135
Kbs 24/16kg

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

Whiteboard:

Monday, January 23, 2017

Male Clients

1

Kyle
Baker

5:30 PM CrossFit

4 x 3 @ 275 lbs

2

Neil
Glezen

8:30AM CrossFit Class

4 x 3 @ 260 lbs

3

Hap
Clayton

8:30AM CrossFit Class

4 x 3 @ 240 lbs

4

Jason
Leach

12:00 PM CrossFit

4 x 3 @ 210 lbs

5

Darius
Nouri

8:30AM CrossFit Class

4 x 3 @ 205 lbs

6

Brent
Miller

8:30AM CrossFit Class

4 x 3 @ 195 lbs

6

Zack
DeBerry

4:00 PM CrossFit

4 x 3 @ 195 lbs

@Home

7

Private

8:30AM CrossFit Class

4 x 3 @ 190 lbs

8

Colby
Wollak

5:30 PM CrossFit

4 x 3 @ 185 lbs

8

Daniel
Leatherman

5:30 AM CrossFit

4 x 3 @ 185 lbs

8

Donald
Stewart

5:30 PM CrossFit

4 x 3 @ 185 lbs

8

Private

5:30 PM CrossFit

4 x 3 @ 185 lbs

8

Josh
Roberts

5:30 PM CrossFit

4 x 3 @ 185 lbs

8

Justin
Lincoln

5:30 AM CrossFit

4 x 3 @ 185 lbs

8

Derrick
Ledford

5:30 PM CrossFit

4 x 3 @ 185 lbs

8

Stephen
Kent

5:30 AM CrossFit

4 x 3 @ 185 lbs

8

Tom
Collins

5:30 PM CrossFit

4 x 3 @ 185 lbs

8

Toni
Huber

6:30 PM CrossFit

4 x 3 @ 185 lbs

9

Jonathan
Austin

5:30 AM CrossFit

4 x 3 @ 175 lbs

10

Jack
Carter

5:30 PM CrossFit

4 x 3 @ 165 lbs

11

Bryan
Rogers

5:30 PM CrossFit

4 x 3 @ 155 lbs

12

Jim
Tuttle

6:30 AM CrossFit

4 x 3 @ 150 lbs

13

neil
treadgold

5:30 PM CrossFit

4 x 3 @ 135 lbs

14

Bernard
Tripp

6:30 AM CrossFit

4 x 3 @ 105 lbs

14

Patrick
Dollak

8:30AM CrossFit Class

4 x 3 @ 105 lbs

14

Tim
Bain

6:30 AM CrossFit

4 x 3 @ 105 lbs

15

Drew
Callaway

4:00 PM CrossFit

4 x 3 @ 80 lbs

16

Hank
Parker Jr

8:30AM CrossFit Class

4 x 3 @ 75 lbs

17

Erich
Cloninger

5:30 PM CrossFit

41 x 1 @ 155 lbs

5 x 10 #155

17

Bill
Knight

6:30 PM CrossFit

3 x 3 @ 215 lbs

failed set 4

17

Robert
Johnson

5:30 PM CrossFit

1 x 3 @ 155 lbs

Female Clients

1

Jill
Olinger

4:00 PM CrossFit

4 x 3 @ 165 lbs

2

Katie
Tuttle

4:00 PM CrossFit

4 x 3 @ 145 lbs

3

Jennifer
Taylor

8:30AM CrossFit Class

4 x 3 @ 137 lbs

4

Katie
Powell

8:30AM CrossFit Class

4 x 3 @ 130 lbs

5

Jenn
Warcola

12:00 PM CrossFit

4 x 3 @ 125 lbs

6

Miranda
Morales

8:30AM CrossFit Class

4 x 3 @ 120 lbs

7

Amanda
Vander Haar

4:00 PM CrossFit

4 x 3 @ 115 lbs

7

Nikki
Stewart

8:30AM CrossFit Class

4 x 3 @ 115 lbs

8

Private

8:30AM CrossFit Class

4 x 3 @ 105 lbs

8

Susan
Sterling

5:30 AM CrossFit

4 x 3 @ 105 lbs

9

Rhonda
Halford

6:30 AM CrossFit

4 x 3 @ 95 lbs

10

Amanda
Mendez

8:30AM CrossFit Class

4 x 3 @ 85 lbs

10

Cambell
Vander Haar

4:00 PM CrossFit

4 x 3 @ 85 lbs

10

Karina
Collins

5:30 PM CrossFit

4 x 3 @ 85 lbs

10

Kelly
Nouri

8:30AM CrossFit Class

4 x 3 @ 85 lbs

10

Lauran
Stump

6:30 PM CrossFit

4 x 3 @ 85 lbs

11

Lilly
STump

6:30 PM CrossFit

4 x 3 @ 65 lbs

35# 45# 55# 60#

11

Sydney
Kiser

6:30 PM CrossFit

4 x 3 @ 65 lbs

35# 45# 55# 60#

12

Kayla
Whitlock

4:00 PM CrossFit

4 x 3 @ 60 lbs

13

Catie
Hedrick

6:30 AM CrossFit

4 x 3 @ 55 lbs

13

Kendra
Caruso

5:30 AM CrossFit

4 x 3 @ 55 lbs

back sqaut

13

Melissa
Holden

8:30AM CrossFit Class

4 x 3 @ 55 lbs

14

Private

4:00 PM CrossFit

4 x 3 @ 45 lbs

15

Lisa
Hummel

6:30 AM CrossFit

5 x 4 @ 40 lbs

sled 5x4 sets empty, 20#, 40#

16

Nancy
Treadgold

5:30 PM CrossFit

4 x 3 @ 0 lbs

Knee therapy

16

Ahni
Halford

9:30 AM CrossFit

1 x 5 @ 55 lbs

5x5 climbing