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Components

Overhead Squat

High Box Jumps

Deadlift

Metcon

Metcon

Metcon

Settings

Workout

07/20/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Wall Ball/ GHD

50 Wallballs
40 GHD Sit-ups

Strength

C1: Overhead Squat (6 x 2 )

Overhead Squat

C2 : High Box Jumps (6 x 6 30"/24")

Competition Strength

D: Deadlift (10×3 @60% – Drop and reset each rep)

Deadlift

Conditioning

E: Metcon (Time)

4 Rounds

10 Front Squat 135/95
15 KB Swings 53/35
20 HR Push Ups

100 ABMAT Sit Ups (Buy Out)

Competition Conditioning

F: Metcon (Time)

8 Rounds

Run 400m

Rest 1:1

Competition Extra Work

G: Metcon (AMRAP - Reps)

Every 2 minutes for 10 rounds (20 minutes)

1 Max set of muscle-ups

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

Whiteboard:

Monday, July 20, 2015

Male Clients

1

JOSE
MELENDEZ

4:30 PM CrossFit

1 x 2 @ 225 lbs

2

Willie
Ramos

5:30 PM CrossFit

1 x 2 @ 195 lbs

3

Juan
Chavez

5:30 PM CrossFit

2 x 2 @ 185 lbs

3

Roberto
Diaz

5:30 PM CrossFit

1 x 2 @ 185 lbs

4

Brandon
Kroll

5:30 PM CrossFit

1 x 2 @ 175 lbs

5

Brian
Wilcox

6:15 AM CrossFit

6 x 2 @ 165 lbs

5

Alberto
Fabian

9:15 AM CrossFit

1 x 2 @ 165 lbs

6

George
Hernandez

6:30 PM CrossFit

1 x 2 @ 125 lbs

7

Fred
McDaniel

9:15 AM CrossFit

2 x 2 @ 95 lbs

8

Don
Kennedy

9:15 AM CrossFit

6 x 2 @ 65 lbs

9

charles
lafkoff

9:15 AM CrossFit

6 x 2 @ 55 lbs

15, 15, 35, 35, 55, 55#

Female Clients

1

Morgan
Johnson

5:15 AM CrossFit

1 x 2 @ 155 lbs

2

Leslie
Eldred

6:30 PM CrossFit

1 x 2 @ 145 lbs

3

Kimberly
Vick

5:30 PM CrossFit

1 x 2 @ 95 lbs

4

Brittany
Powell

6:30 PM CrossFit

1 x 2 @ 85 lbs

4

gwen
danjczek

4:30 PM CrossFit

1 x 2 @ 85 lbs

5

Alicia
Cody

4:30 PM CrossFit

1 x 2 @ 80 lbs

5

Brenda
Andrews

9:15 AM CrossFit

1 x 2 @ 80 lbs

5

Caylin
Young

9:15 AM CrossFit

1 x 2 @ 80 lbs

6

Christine
Falzon

9:15 AM CrossFit

6 x 2 @ 70 lbs

6

Rosemary
Imbert

9:15 AM CrossFit

1 x 2 @ 70 lbs

7

Natalie
Vogel

9:15 AM CrossFit

1 x 2 @ 65 lbs

8

Linda
Ramos

9:15 AM CrossFit

1 x 2 @ 55 lbs

9

Kat
Rummell

5:15 AM CrossFit

1 x 2 @ 50 lbs

10

Private

5:15 AM CrossFit

3 x 2 @ 45 lbs

11

Lindsey
McDaniel

9:15 AM CrossFit

6 x 2 @ 30 lbs