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Components

3 Position power clean

Metcon

Settings

Workout

Thursday

Warm-up

V-ups on V-ups

3X
:10 Hollow rock hold
5-10 V-Ups

Gymnastics

Metcon (No Measure)

3X
12 Single leg deadlift (6/6)
6 T2B(Strict or kipping)
10 Glute get ups (5/5)
10 Glute ham raises

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)

5 Rounds for time:
12 T2B
6 Deadlift 275/185

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Whiteboard:

Thursday, July 19, 2018

Male Clients

1

Christopher
Baltazar

5:00PM CrossFit

1 x 1 @ 320 lbs

2

Dusty
Schmidt

6:00AM CrossFit

1 x 1 @ 255 lbs

3

Eric
Priaulx

6:00AM CrossFit

1 x 1 @ 225 lbs

3

Eric
williams

5:00PM CrossFit

1 x 1 @ 225 lbs

3

Stephen
LeBouef

6:00AM CrossFit

1 x 1 @ 225 lbs

missed pos 3 @ 255

4

nathan
forshaw

5:00PM CrossFit

1 x 1 @ 195 lbs

5

Dan
Cayce

6:00PM CrossFit

1 x 1 @ 175 lbs

6

Brandon
Reid

6:00AM CrossFit

1 x 1 @ 145 lbs

7

Sam
Steffen

6:00AM CrossFit

1 x 1 @ 95 lbs

8

Jeffrey
James

12:00PM CrossFit

5 x 1 @ 75 lbs

8

Andrew
Komoroski

6:00AM CrossFit

1 x 1 @ 75 lbs

Female Clients

1

Antoinette
Williams

6:00AM CrossFit

1 x 1 @ 145 lbs

2

Lauren
Muehling

6:00AM CrossFit

1 x 1 @ 115 lbs

3

Lindsey
Neyland

6:00AM CrossFit

1 x 1 @ 110 lbs

4

Allison
Justusson

5:00PM CrossFit

1 x 1 @ 100 lbs

starfished a little

5

Melissa
Schmidt

12:00PM CrossFit

5 x 1 @ 55 lbs

5

Nicki
Bergmann

12:00PM CrossFit

5 x 1 @ 55 lbs

5

Joanna
Beatrice

5:00AM CrossFit

3 x 1 @ 55 lbs