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Components

Front Squat

Metcon

Settings

Workout

Thursday

Warm-up

Planks on planks (No Measure)

4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold

Gymnastics

Metcon (No Measure)

3X
10 Razor curls
10 Air planes (5/5)
10' HS walk or 3 Wall walks
Tspine on foam roller

Weightlifting

Front Squat (7X3)

Front Squat

Metcon

Metcon (Time)

For time:
21 Hang power clean 115/80
21 Handstand pushups
3 Muscle ups
15 Hang power clean 115/80
15 Handstand pushups
3 Muscle ups
9 Hang power clean 115/80
9 Handstand pushups
3 Muscle ups

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Whiteboard:

Thursday, July 26, 2018

Male Clients

1

Joseph
Herman

6:00AM CrossFit

1 x 3 @ 315 lbs

Crossed arms

2

Eric
Priaulx

12:00PM CrossFit

1 x 3 @ 275 lbs

2

Tom
Tandler

12:00PM CrossFit

1 x 3 @ 275 lbs

3

Alec
Wolfram

12:00PM CrossFit

1 x 3 @ 245 lbs

3

Anthony
Hodges

5:00PM CrossFit

1 x 3 @ 245 lbs

4

Dan
Cayce

6:00PM CrossFit

1 x 3 @ 235 lbs

1x2 @ 245, failed last rep

5

Grant
Beavers

6:00AM CrossFit

1 x 3 @ 225 lbs

5

Stephen
LeBouef

6:00AM CrossFit

1 x 3 @ 225 lbs

6

Brandon
Reid

6:00PM CrossFit

1 x 3 @ 205 lbs

6

Jake
Tanner

5:00PM CrossFit

1 x 3 @ 205 lbs

6

Jamie
Jones

6:00PM CrossFit

1 x 3 @ 205 lbs

6

nathan
forshaw

5:00PM CrossFit

1 x 3 @ 205 lbs

7

Joshua
Funk

6:00AM CrossFit

1 x 3 @ 185 lbs

8

Sam
Steffen

6:00AM CrossFit

2 x 3 @ 145 lbs

9

Shane
Spearman

5:00PM CrossFit

1 x 3 @ 95 lbs

10

Dusty
Schmidt

6:00AM CrossFit

1 x 2 @ 300 lbs

1x3@ 275

Female Clients

1

Lauren
Muehling

5:00PM CrossFit

1 x 3 @ 185 lbs

2

Lindsey
Neyland

6:00AM CrossFit

1 x 3 @ 180 lbs

3

Nicki
Bergmann

12:00PM CrossFit

1 x 3 @ 155 lbs

3

Stacy
Swiney

12:00PM CrossFit

1 x 3 @ 155 lbs

last set was somewhat sketchy if I got to depth or not....

4

Stephanie
Pineda

5:00PM CrossFit

3 x 3 @ 105 lbs

5

Melissa
Schmidt

12:00PM CrossFit

3 x 3 @ 85 lbs