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Components

Front Squat

Weighted Step-ups

Good Mornings

Power Snatch

Back Squat

Metcon

Metcon

Settings

Workout

11/30/15

Warm-up

A: Coaches Choice

Competition Warm up

B:

a. GHD sit-ups 1×15 then 3×15 w/20/14lbs medball
b. 3 Rounds
15 Russian power KB swings 70/53lbs
10 Box jump-overs 24/20″

Strength

C: Front Squat (7 x 1 )

Front Squat

Extra Work

D1: Weighted Step-ups (3 x 10 Steps Total 55/35)

Weighted Step-ups

D2: Good Mornings (3 x 8 )

Good Mornings

Competition Strength

E: Power Snatch (5×5 @70%)

Power Snatch

F: Back Squat ( 5×5 @90% of the 5RM)

Back Squat

Conditioning

G: Metcon (Time)

3 Rounds

10 Power Snatch 135/95
30 Wall Ball 20/14
50 Double Unders (150 Singles)

Competition Conditioning

H: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 minutes

8 Squat cleans 155/105lbs
10 Box jumps 24/20″
12 Toes to bar

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

Whiteboard:

Monday, November 30, 2015

Male Clients

1

Kirk
Moore

5:15 AM CrossFit

1 x 1 @ 337.5 lbs

2

David
Blackerby

5:15 AM CrossFit

1 x 1 @ 300 lbs

2

George
Hernandez

6:30 PM CrossFit

1 x 1 @ 300 lbs

3

Jonathan
Zuniga

6:30 PM CrossFit

1 x 1 @ 285 lbs

3

Juan
Chavez

5:30 PM CrossFit

1 x 1 @ 285 lbs

3

Willie
Ramos

5:30 PM CrossFit

1 x 1 @ 285 lbs

4

Josh
Johnson

4:30 PM CrossFit

1 x 1 @ 275 lbs

5

Roberto
Diaz

9:15 AM CrossFit

1 x 1 @ 245 lbs

6

Brian
Wilcox

6:15 AM CrossFit

1 x 1 @ 235 lbs

6

Erwin
Bedia

9:15 AM CrossFit

1 x 1 @ 235 lbs

6

Marco
Garza

4:30 PM CrossFit

1 x 1 @ 235 lbs

7

Davidson
Daily

9:15 AM CrossFit

1 x 1 @ 220 lbs

7

James
Harper

9:15 AM CrossFit

1 x 1 @ 220 lbs

8

Jeff
Peltier

5:15 AM CrossFit

1 x 1 @ 205 lbs

9

Bill
Thompson

6:30 PM CrossFit

1 x 1 @ 195 lbs

9

Fred
McDaniel

9:15 AM CrossFit

1 x 1 @ 195 lbs

10

Anil
Hussain

5:30 PM CrossFit

1 x 1 @ 155 lbs

11

Don
Kennedy

9:15 AM CrossFit

7 x 1 @ 115 lbs

Female Clients

1

Allison
Muhlbauer

4:30 PM CrossFit

1 x 1 @ 195 lbs

1

Leslie
Eldred

5:15 AM CrossFit

1 x 1 @ 195 lbs

failed 205#

2

Calli
Stidham

4:30 PM CrossFit

1 x 1 @ 160 lbs

3

Lynsy
Curry

4:30 PM CrossFit

2 x 1 @ 150 lbs

3

Rosemary
Imbert

4:30 PM CrossFit

2 x 1 @ 150 lbs

3

Brittany
Powell

6:30 PM CrossFit

1 x 1 @ 150 lbs

4

Brenda
Andrews

9:15 AM CrossFit

1 x 1 @ 145 lbs

4

Christine
Spreen-Garcia

6:15 AM CrossFit

1 x 1 @ 145 lbs

New PR Weight

5

Linda
Ramos

9:15 AM CrossFit

1 x 1 @ 140 lbs

:( Couldn't reach max today.....

6

Brie
Gomez

4:30 PM CrossFit

1 x 1 @ 135 lbs

7

Carly
Berkowitz

4:30 PM CrossFit

7 x 1 @ 115 lbs

8

Larissa
Franco

4:30 PM CrossFit

7 x 1 @ 110 lbs

9

Caylin
Young

9:15 AM CrossFit

1 x 1 @ 105 lbs

10

Private

5:15 AM CrossFit

2 x 1 @ 100 lbs

11

Shannon
Vultaggio

9:15 AM CrossFit

1 x 1 @ 95 lbs

12

Lindsey
McDaniel

5:30 PM CrossFit

5 x 1 @ 90 lbs