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Components

Deadlift

BB Glute Bridges

Front Rack Lunge

Metcon

Settings

Workout

08/12/16

Warm-up

A: Coaches Choice

Strength

B: Deadlift (Warmup, 75% x 5, 80% x 5, 85% x 5)

Deadlift

Extra Work

C1: BB Glute Bridges (3 x 10)

C2: Front Rack Lunge (3 x 8 each leg 115/85)

Front Rack Lunge

Conditioning

D: Metcon (Time)

21-15-9

SDLHP 115/85
DB Thruster 35/20

200M Farmers Carry 35/20 After Each Rd

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Whiteboard:

Friday, August 12, 2016

Male Clients

1

mario
gorgano

5:30 PM CrossFit

1 x 5 @ 405 lbs

2

Michael
Gayle

5:30 PM CrossFit

1 x 5 @ 370 lbs

315-335-370. (370 was really 5x1).

3

Alberto
Fabian

9:15 AM CrossFit

1 x 5 @ 345 lbs

4

Private

5:15 AM CrossFit

1 x 5 @ 315 lbs

4

James
Harper

9:15 AM CrossFit

1 x 5 @ 315 lbs

4

James
Vultaggio

5:15 AM CrossFit

1 x 5 @ 315 lbs

4

Jamie
Anderson

5:15 AM CrossFit

1 x 5 @ 315 lbs

4

jaron
Becerra

4:30 PM CrossFit

1 x 5 @ 315 lbs

1 rep @ 345

4

JOSE
MELENDEZ

9:15 AM CrossFit

1 x 5 @ 315 lbs

Taking it easy

5

Brian
Wilcox

5:15 AM CrossFit

1 x 5 @ 305 lbs

6

Bill
Thompson

5:30 PM CrossFit

1 x 5 @ 255 lbs

6

Kyle
Krueger

5:15 AM CrossFit

1 x 5 @ 255 lbs

7

charles
lafkoff

9:15 AM CrossFit

3 x 5 @ 190 lbs

5 x 140, 5 x 170, 5 x 190#

8

Don
Kennedy

9:15 AM CrossFit

3 x 5 @ 175 lbs

Female Clients

1

Melissa
Jacob

5:15 AM CrossFit

1 x 5 @ 255 lbs

2

Rosemary
Imbert

4:30 PM CrossFit

1 x 5 @ 235 lbs

5 x 210 lb, 5 x 220 lb

3

Jessica
Ayala

4:30 PM CrossFit

1 x 5 @ 225 lbs

200...215..225

4

Brie
Gomez

5:15 AM CrossFit

1 x 5 @ 215 lbs

5

haidee
santiago

5:15 AM CrossFit

1 x 5 @ 185 lbs

6

Katie
Wright

9:15 AM CrossFit

1 x 5 @ 170 lbs

7

Tammy
Gorgano

5:30 PM CrossFit

1 x 5 @ 145 lbs

8

Teresa
Montemayor

5:15 AM CrossFit

1 x 5 @ 75 lbs