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Components

3 Position power clean

Metcon

Settings

Workout

Friday

Warm-up

2X
10 Pistols off box
10 Hollow bicycle

Gymnastics

Metcon (No Measure)

3X
10 One arm DB strict press (5/5)
10 One arm DB squat clean (5/5)
10 One arm DB bent over row (5/5)

Weightlifting

Metcon (No Measure)

EMOM 10:
1) 3 Pos power clean
2) 3-5 Strict C2B

3 Position power clean (5X1)

Hip, knee, floor End with a Clean deadlift

Metcon

Metcon (Time)

3 Rounds:
30 Pistols
10 Clean & Jerks 185/135

*Retest 10/20/17

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Whiteboard:

Friday, July 06, 2018

Male Clients

1

Dusty
Schmidt

12:00PM Open gym

1 x 1 @ 255 lbs

2

Stephen
LeBouef

6:00AM CrossFit

1 x 1 @ 225 lbs

3

Alex
Waldroup

5:00PM CrossFit

1 x 1 @ 205 lbs

3

Eric
Priaulx

8:00AM CrossFit

1 x 1 @ 205 lbs

Failed Power clean @ 225

3

Eric
williams

5:00PM CrossFit

1 x 1 @ 205 lbs

4

Grant
Beavers

5:00PM CrossFit

1 x 1 @ 165 lbs

WEAK SAUCE

5

Brandon
Reid

12:00PM Open gym

1 x 1 @ 145 lbs

5

Jamie
Jones

12:00PM Open gym

1 x 1 @ 145 lbs

6

Philip
Weinstein

6:00AM CrossFit

5 x 1 @ 135 lbs

7

Bob
Stapleton

12:00PM Open gym

1 x 1 @ 130 lbs

8

jacob
popek

8:00AM CrossFit

1 x 1 @ 105 lbs

9

Sam
Steffen

6:00AM CrossFit

5 x 1 @ 85 lbs

Female Clients

1

Antoinette
Williams

12:00PM Open gym

1 x 1 @ 200 lbs

2

Kristina
Stapleton

12:00PM Open gym

1 x 1 @ 125 lbs

3

jennifer
carbone

5:00PM CrossFit

1 x 1 @ 123 lbs

4

Stacy
Swiney

8:00AM CrossFit

1 x 1 @ 115 lbs

5

Lindsey
Neyland

6:00AM CrossFit

2 x 1 @ 95 lbs

5

Shanna
Simms

8:00AM CrossFit

2 x 1 @ 95 lbs

5

MC
Schmank

12:00PM Open gym

1 x 1 @ 95 lbs

6

Samantha
LeBouef

6:00AM CrossFit

1 x 1 @ 85 lbs

7

Becky
Weinstein

6:00AM CrossFit

1 x 1 @ 55 lbs