Public Whiteboard

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Components

Pause Front Squats

Russian Kettlebell Swing

Hollow Rocks

Clean and Jerk

Metcon

Metcon

Metcon

Settings

Workout

07/27/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Run/Rope

Run 400m
9 Rope climbs

Strength

C1 : Pause Front Squats (6 x 2 )

3 Sec Hold at bottom of squat

C2: Russian Kettlebell Swing (6 x 6 )

C3 : Hollow Rocks (6 x 10 )

Competition Strength

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

Clean and Jerk

Conditioning

E : Metcon (AMRAP - Rounds and Reps)

AMRAP in 12 Mins

10 Power Clean & Jerk 135/95
15 Toes 2 Bar
200 M Run

Competition Conditioning

F: Metcon (Time)

5 Rounds

15 Calorie row
5 Hang power cleans 165/110lbs
5 Thrusters 165/110lbs

Competition Extra Work

G : Metcon (AMRAP - Rounds and Reps)

AMRAP 5 minutes

Sprint 100m
8 CTB pull-ups

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

Whiteboard:

Monday, July 27, 2015

Male Clients

1

Josh
Johnson

4:30 PM CrossFit

3 x 2 @ 265 lbs

2

Willie
Ramos

5:30 PM CrossFit

2 x 2 @ 245 lbs

2

JOSE
MELENDEZ

4:30 PM CrossFit

1 x 2 @ 245 lbs

2

Michael
Gayle

5:30 PM CrossFit

1 x 2 @ 245 lbs

3

Alberto
Fabian

9:15 AM CrossFit

2 x 2 @ 225 lbs

3

Roberto
Diaz

5:30 PM CrossFit

1 x 2 @ 225 lbs

3

Trey
Forbes

6:30 PM CrossFit

1 x 2 @ 225 lbs

started @ 135 increased 20lbs each set

4

jaron
Becerra

6:15 AM CrossFit

1 x 2 @ 215 lbs

5

Erwin
Bedia

9:15 AM CrossFit

2 x 2 @ 205 lbs

5

Brandon
Kroll

5:30 PM CrossFit

1 x 2 @ 205 lbs

6

Brian
Wilcox

6:15 AM CrossFit

6 x 2 @ 185 lbs

6

Gary
Bowker

4:30 PM CrossFit

5 x 2 @ 185 lbs

no pause

6

Jonathan
Zuniga

6:30 PM CrossFit

5 x 2 @ 185 lbs

6

Derrick
Terrell

5:15 AM CrossFit

1 x 2 @ 185 lbs

7

Private

4:30 PM CrossFit

1 x 2 @ 175 lbs

8

charles
lafkoff

9:15 AM CrossFit

6 x 2 @ 145 lbs

65, 95, 95, 135, 145, 145#

9

Fred
McDaniel

9:15 AM CrossFit

1 x 2 @ 135 lbs

10

Joseph
Watson

4:30 PM CrossFit

6 x 5 @ 70 lbs

70lbs KB

11

Brian
Cresswell

9:15 AM CrossFit

1 x 2 @ 0 lbs

Female Clients

1

Jenna
Smith

12:30 PM CrossFit

1 x 2 @ 135 lbs

85, 115, 135, 135, 135, 135

2

Morgan
Johnson

4:30 PM CrossFit

2 x 2 @ 125 lbs

3

Jessica
Ayala

6:30 PM CrossFit

1 x 2 @ 120 lbs

4

gwen
danjczek

4:30 PM CrossFit

1 x 2 @ 115 lbs

4

Rosemary
Imbert

9:15 AM CrossFit

1 x 2 @ 115 lbs

5

Christine
Falzon

5:30 PM CrossFit

6 x 2 @ 110 lbs

5

Linda
Ramos

9:15 AM CrossFit

1 x 2 @ 110 lbs

knee much improved!

5

Monica
Terrell

4:30 PM CrossFit

1 x 2 @ 110 lbs

3 second hold

6

Jennifer
Bedia

4:30 PM CrossFit

2 x 2 @ 95 lbs

7

Lindsey
McDaniel

9:15 AM CrossFit

2 x 2 @ 85 lbs

8

Caylin
Young

9:15 AM CrossFit

3 x 2 @ 80 lbs

8

Shannon
Vultaggio

9:15 AM CrossFit

3 x 2 @ 80 lbs

9

Cynthia
Aringo

12:30 PM CrossFit

1 x 2 @ 50 lbs