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Components

DB Bench Press

Push Iso Hold s

Seated DB Curl Combo

DB Close Grip Roll Ba ...

Metcon

Settings

Workout

07/06/17

Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rds

15 Back Ext.
10 Banded Rotator Cuff Each Way
1 Min Walking Lunge's

Strength

B1 : DB Bench Press (5 x 8 )

B2 : Push Iso Hold s (5 x 30 Sec )

Hold Elbows 90 Degree's

Extra Work

C1 : Seated DB Curl Combo (3 x 8 )

1 DB Curl into 1 DB Hammer curl = 1 Rep

C2 : DB Close Grip Roll Back To Press (3 x 12 )

Conditioning

D: Metcon (AMRAP - Rounds and Reps)

AMRAP in 12 Mins

12 DB Hang Clean 35/20
15 KB Swings 53/35
18 Abmat Sit Ups

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

Whiteboard:

Thursday, July 06, 2017

Male Clients

1

Josh
Martin

4:30 PM CrossFit

1 x 5 @ 95 lbs

1 x 8 90#

2

Brian
Wilcox

5:15 AM CrossFit

1 x 8 @ 80 lbs

3

Kirk
Moore

9:15 AM CrossFit

2 x 8 @ 75 lbs

4

Cody
Williams

4:30 PM CrossFit

5 x 8 @ 60 lbs

4

Bill
Thompson

6:30 PM CrossFit

3 x 8 @ 60 lbs

4

Anil
Hussain

5:30 PM CrossFit

2 x 8 @ 60 lbs

4

Jamie
Anderson

5:15 AM CrossFit

1 x 8 @ 60 lbs

5

James
Harper

9:15 AM CrossFit

1 x 8 @ 45 lbs

6

charles
lafkoff

9:15 AM CrossFit

5 x 8 @ 35 lbs

6

Marshall
Dodson

5:30 PM CrossFit

1 x 1 @ 35 lbs

7

David
Carter

5:15 AM CrossFit

5 x 8 @ 20 lbs

Female Clients

1

Emma
Knowles

5:30 PM CrossFit

1 x 8 @ 45 lbs

1

Lindsey
Martin

4:30 PM CrossFit

1 x 8 @ 45 lbs

1

Shelia
Garcia

4:30 PM CrossFit

1 x 8 @ 45 lbs

2

Laura
Prinsen

9:15 AM CrossFit

4 x 8 @ 35 lbs

2

Liz
Koehler

9:15 AM CrossFit

3 x 8 @ 35 lbs

2

haidee
santiago

9:15 AM CrossFit

2 x 8 @ 35 lbs

2

Katie
Wright

9:15 AM CrossFit

2 x 8 @ 35 lbs

w/u 20#, (1)25#, (2)30#, (2)35#

2

Caylin
Young

9:15 AM CrossFit

1 x 8 @ 35 lbs

2

Linda
Ramos

9:15 AM CrossFit

1 x 8 @ 35 lbs

2x8@25#; 2x8@30#

3

Rosemary
Imbert

4:30 PM CrossFit

3 x 8 @ 30 lbs