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Components

Clean + Hang Clean + ...

Power Clean and Jerk

Metcon

Metcon

Metcon

Settings

Workout

07/22/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Row/Rope

Row 500m
8 Rope climbs

Strength

C: Clean + Hang Clean + Split Jerk (1 Rep Every 90 secs for 12 Mins)

Competition Strength

D: Power Clean and Jerk ( 3×1 @80-90% 4×1 @90+%)

Conditioning

E: Metcon (Time)

5 rounds

25 kettlebell swings, 53/35
25 knees-to-elbows

Competition Conditioning

F: Metcon (AMRAP - Rounds)

EMOM 15 minutes*
50′ Walking lunge with 45/25lbs plate OH
20 Chest to deck push-ups
10 Weighted pistols with plate

*Rotate through each movement as a new minute starts (0:00 Lunges 1:00 Push-ups 2:00 Pistols). You should get through five rounds of each in the 15 minutes.

Competition Extra Work

G: Metcon (1 Rounds for distance)

EMOM 10 minutes

10 Unbroken toes to bar
Max distance on rower in remaining time

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

Whiteboard:

Wednesday, July 22, 2015

Male Clients

1

Juan
Chavez

5:30 PM CrossFit

1 x 3 @ 225 lbs

1

Josh
Johnson

4:30 PM CrossFit

1 x 1 @ 225 lbs

2

Alberto
Fabian

9:15 AM CrossFit

1 x 1 @ 205 lbs

3

Michael
Gayle

5:30 PM CrossFit

1 x 1 @ 195 lbs

135-145-155-165-175-185-185-195

4

Roberto
Diaz

5:30 PM CrossFit

1 x 1 @ 185 lbs

5

Private

6:30 PM CrossFit

2 x 2 @ 155 lbs

5

Erwin
Bedia

9:15 AM CrossFit

1 x 2 @ 155 lbs

6

Brian
Cresswell

9:15 AM CrossFit

1 x 1 @ 135 lbs

7

Fred
McDaniel

9:15 AM CrossFit

2 x 1 @ 125 lbs

7

Bill
Thompson

6:30 PM CrossFit

1 x 8 @ 125 lbs

8

charles
lafkoff

9:15 AM CrossFit

9 x 1 @ 95 lbs

65, 65, 65, 85, 85, 85, 95, 95, 95#

9

Don
Kennedy

9:15 AM CrossFit

12 x 3 @ 80 lbs

10

Jacob
Cresswell

9:15 AM CrossFit

1 x 1 @ 60 lbs

Female Clients

1

Jenna
Smith

5:30 PM CrossFit

1 x 1 @ 115 lbs

85, 95, 105, 115, 115, 115

2

Christine
Falzon

9:15 AM CrossFit

1 x 1 @ 100 lbs

EMOM - every 90 seconds

2

Natalie
Vogel

9:15 AM CrossFit

1 x 1 @ 100 lbs

3

gwen
danjczek

12:30 PM CrossFit

1 x 1 @ 95 lbs

4

Linda
Ramos

9:15 AM CrossFit

2 x 1 @ 85 lbs

did not squat

4

Rosemary
Imbert

9:15 AM CrossFit

1 x 1 @ 85 lbs

5

Private

5:15 AM CrossFit

1 x 1 @ 70 lbs

6

Jennifer
Bedia

4:30 PM CrossFit

4 x 1 @ 65 lbs

7

Lindsey
McDaniel

9:15 AM CrossFit

3 x 1 @ 50 lbs

working on form