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Components

3-3-3 Press Complex

Metcon

Settings

Workout

Tuesday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

25 mins

3-3-3 Press Complex (5 sets working up each set)

3 Shoulder Press
3 Push Press
3 Push Jerk

Metcon

Metcon (10 Rounds for reps)

20 min ALT EMOM
5 DL (Rx+275/205)(205/135)
10-15 Box Jumps (24/20)

*Score number of box jumps, record weight in notes

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Whiteboard:

Tuesday, March 29, 2016

Male Clients

1

Brandon
Shuck

6:00 AM CrossFit

1 x 1 @ 215 lbs

135,165,185,205

2

Justin
Flatt

6:00 PM CrossFit

1 x 1 @ 175 lbs

3

Eric
Robinson

9:00 AM CrossFit

1 x 1 @ 165 lbs

4

Casey
Smith

5:00 PM CrossFit

1 x 1 @ 160 lbs

5

Adam
Kessell

5:00 PM CrossFit

1 x 1 @ 155 lbs

5

Andrew
Ross

5:00 PM CrossFit

1 x 1 @ 155 lbs

5

Cory
McCleaf

11:00 AM CrossFit

1 x 1 @ 155 lbs

5

Kason
Davis

5:00 PM CrossFit

1 x 1 @ 155 lbs

5

Robert
Herford

6:00 AM CrossFit

1 x 1 @ 155 lbs

6

Tyler
Johnson

5:00 PM CrossFit

1 x 1 @ 135 lbs

7

Alex
Letham

7:00 PM CrossFit

1 x 3 @ 125 lbs

7

Mike
Broome

6:00 AM CrossFit

1 x 1 @ 125 lbs

7

Young
Kim

7:00 PM CrossFit

1 x 1 @ 125 lbs

8

christopher
carroll

6:00 PM CrossFit

2 x 9 @ 115 lbs

8

Alex
Sanchez

9:00 AM CrossFit

1 x 1 @ 115 lbs

8

Chad
Cockerill

9:00 AM CrossFit

1 x 1 @ 115 lbs

8

Private

9:00 AM CrossFit

1 x 1 @ 115 lbs

9

James
Gutin

6:00 PM CrossFit

1 x 1 @ 105 lbs

failed 115

10

Michael
Fiery

6:00 PM CrossFit

5 x 1 @ 95 lbs

10

Jonathan
Visconti

6:00 PM CrossFit

1 x 5 @ 95 lbs

10

Joey
White

5:00 PM CrossFit

1 x 1 @ 95 lbs

10

Josh
Acuff

6:00 AM CrossFit

1 x 1 @ 95 lbs

75# every other set

11

Private

6:00 PM CrossFit

1 x 1 @ 70 lbs

Female Clients

1

Amy
Bullock

7:00 PM CrossFit

1 x 1 @ 95 lbs

65-75-85-90-95

2

Suzanne
Smith

6:00 PM CrossFit

1 x 1 @ 85 lbs

3

Brittany
Dirmann

11:00 AM CrossFit

1 x 1 @ 80 lbs

55, 65, 70, 75

3

Jackie
Cansler

6:00 PM CrossFit

1 x 1 @ 80 lbs

4

Kelly
Melton

6:00 PM CrossFit

1 x 1 @ 77 lbs

5

Cassie
Steck

5:00 PM CrossFit

1 x 1 @ 75 lbs

5

Lisa
Hovis

9:00 AM CrossFit

1 x 1 @ 75 lbs

55,60,65,70,75

5

Michelle
Shuck

11:00 AM CrossFit

1 x 1 @ 75 lbs

6

Julia
Sanchez

9:00 AM CrossFit

2 x 1 @ 70 lbs

6

Wendy
Raider

7:00 PM CrossFit

2 x 1 @ 70 lbs

6

Shannon
Davis

6:00 PM CrossFit

1 x 1 @ 70 lbs

Failed on 1 rep of 75lb 2 rep of 72lbs

7

Corey
Knight

7:00 PM CrossFit

1 x 1 @ 62 lbs

35/45/55/60/62

7

Courtney
Schuler

9:00 AM CrossFit

1 x 1 @ 62 lbs

35,45,55,60

8

Molly
McDonald

6:00 PM CrossFit

2 x 1 @ 60 lbs

9

Carolina
Martinez

6:00 AM CrossFit

1 x 1 @ 55 lbs

9

Macaira
Herford

6:00 AM CrossFit

1 x 1 @ 55 lbs

35,45,50,55 failed 57

10

Mallory
Fiery

5:00 PM CrossFit

2 x 1 @ 50 lbs

35,45,45,50,50

11

Kelly
McVay

6:00 AM CrossFit

1 x 1 @ 45 lbs

35, 35, 40, 40, 45 - First time.

12

Jasmine
Nivens

9:00 AM CrossFit

1 x 1 @ 35 lbs

12

Samantha
Thompson

5:00 PM CrossFit

1 x 1 @ 35 lbs