Public Whiteboard

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Components

Split Jerk

Bent Over DB Row

Strict Dips

Snatch

Metcon

Metcon

Settings

Workout

09/29/15

Warm-up

A: Coaches Choice

Competition Warm up

B: Mile

Run 1 Mile

Strength

C: Split Jerk (4 x 4 )

Split Jerk

Extra Work

D1: Bent Over DB Row (3 x 10 (each arm))

1 arm at a time

D2: Strict Dips (3 x 10 )

no kipping allowed

Competition Strength

E: Snatch ( 6×3 @70-75%)

Snatch

Conditioning

F: Metcon (Time)

21-15-9-6-3

Front Squat 135/95
Ring Dips
Sprinter Situps (Both Sides = 1 Rep)

600M Run Buy Out

Competition Conditioning

G: Metcon (AMRAP - Rounds and Reps)

AMRAP 40 Minutes

20 Calorie row
15 Box jumps 24/20″
10 CTB pull-ups

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

Whiteboard:

Tuesday, September 29, 2015

Male Clients

1

Private

5:15 AM CrossFit

1 x 4 @ 215 lbs

1

Kirk
Moore

5:15 AM CrossFit

1 x 4 @ 215 lbs

2

JOSE
MELENDEZ

4:30 PM CrossFit

1 x 4 @ 205 lbs

2

Joseph
Watson

4:30 PM CrossFit

1 x 4 @ 205 lbs

2

Christopher
Mink

5:15 AM CrossFit

1 x 3 @ 205 lbs

2

Roberto
Diaz

6:15 AM CrossFit

1 x 1 @ 205 lbs

3

Alberto
Fabian

9:15 AM CrossFit

1 x 4 @ 200 lbs

4

Justin
Stidham

5:30 PM CrossFit

4 x 4 @ 185 lbs

4

Brian
Wilcox

6:15 AM CrossFit

1 x 4 @ 185 lbs

4

Gary
Bowker

4:30 PM CrossFit

1 x 4 @ 185 lbs

4

Michael
Gayle

4:30 PM CrossFit

1 x 4 @ 185 lbs

95-135-165-185

4

Trey
Forbes

4:30 PM CrossFit

1 x 4 @ 185 lbs

1x1 @ 195

5

Joe
Sardooee

6:30 PM CrossFit

4 x 4 @ 155 lbs

5

jaron
Becerra

5:15 AM CrossFit

1 x 4 @ 155 lbs

6

Erwin
Bedia

9:15 AM CrossFit

2 x 4 @ 145 lbs

6

Davidson
Daily

5:15 AM CrossFit

1 x 4 @ 145 lbs

6

Jason
Bell

6:30 PM CrossFit

1 x 4 @ 145 lbs

7

Bryan
Steuer

5:30 PM CrossFit

1 x 4 @ 140 lbs

8

Derrick
Terrell

5:15 AM CrossFit

2 x 4 @ 135 lbs

8

Bill
Thompson

6:30 PM CrossFit

2 x 3 @ 135 lbs

9

Brian
Cresswell

9:15 AM CrossFit

1 x 4 @ 125 lbs

10

charles
lafkoff

9:15 AM CrossFit

4 x 4 @ 95 lbs

65, 75, 85, 95# vag day

10

Don
Kennedy

9:15 AM CrossFit

4 x 4 @ 95 lbs

Female Clients

1

Jenna
Smith

6:15 AM CrossFit

1 x 4 @ 125 lbs

105, 115, 120, 125

2

Jessica
Ayala

4:30 PM CrossFit

1 x 4 @ 105 lbs

3

Rosemary
Imbert

4:30 PM CrossFit

1 x 4 @ 95 lbs

4

Brenda
Andrews

9:15 AM CrossFit

1 x 4 @ 85 lbs

4

Caylin
Young

9:15 AM CrossFit

1 x 4 @ 85 lbs

4

gwen
danjczek

4:30 PM CrossFit

1 x 4 @ 85 lbs

4

Linda
Ramos

9:15 AM CrossFit

1 x 4 @ 85 lbs

4

Lynsy
Curry

5:30 PM CrossFit

1 x 4 @ 85 lbs

5

Shannon
Vultaggio

9:15 AM CrossFit

1 x 4 @ 75 lbs

6

Jennifer
Bedia

4:30 PM CrossFit

1 x 4 @ 65 lbs

7

Tiffany
Bell

9:15 AM CrossFit

4 x 115 @ 0 lbs