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Components

Clean and Jerk

Metcon

Settings

Workout

Tuesday

Warm-up

Flutter away (No Measure)

Tabata
Flutter kicks
6" Holds
*Alternate movements

Metcon (No Measure)

10 Back squat(BB)
10 Good mornings/Razor curls
5-8 Power C&J
2X
10 Back squat
10 Good mornings/Razor curls
5-8 Squat C&J

Weightlifting

Clean and Jerk (7X3 E2MOM )

Clean and Jerk

Metcon

Metcon (Time)

For time:
150 Double Unders
60 Wallballs (20, 14lbs @ 10ft)
30 Chest to Bar
150 Double Unders

*12 Minute Time Cap

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Whiteboard:

Tuesday, November 27, 2018

Male Clients

1

Stephen
LeBouef

6:00PM CrossFit

1 x 3 @ 225 lbs

not unbroken

2

Jared
Van Anne

12:00PM CrossFit

1 x 3 @ 215 lbs

3

Philip
Weinstein

12:00PM CrossFit

1 x 3 @ 205 lbs

4

Grant
Beavers

6:00PM CrossFit

1 x 3 @ 195 lbs

5

Dan
Cayce

6:00PM CrossFit

1 x 3 @ 190 lbs

6

Colin
Van Antwerp

6:00PM CrossFit

1 x 3 @ 185 lbs

7

Will
Douglas

12:00PM CrossFit

3 x 3 @ 175 lbs

7

Rich
Quinn

12:00PM CrossFit

1 x 3 @ 175 lbs

8

Anthony
Hodges

5:00AM CrossFit

1 x 3 @ 155 lbs

8

mohammed
alghofaily

6:00PM CrossFit

1 x 3 @ 155 lbs

8

Zach
Murphy

5:00PM CrossFit

1 x 3 @ 155 lbs

9

Brandon
Reid

6:00AM CrossFit

5 x 3 @ 145 lbs

9

jacob
popek

12:00PM CrossFit

1 x 3 @ 145 lbs

10

nathan
forshaw

5:00PM CrossFit

7 x 3 @ 115 lbs

11

Jeffrey
James

5:00AM CrossFit

1 x 3 @ 85 lbs

Female Clients

1

Lindsey
Neyland

8:00AM Open gym

1 x 3 @ 125 lbs

2

Lauren
Muehling

6:00AM CrossFit

1 x 3 @ 115 lbs

3

Stacy
Swiney

5:00AM CrossFit

1 x 3 @ 105 lbs

4

Allison
Sutter

8:00AM Open gym

1 x 3 @ 70 lbs

lower wts..began at 55

5

Jennifer
Yang

12:00PM CrossFit

1 x 3 @ 55 lbs

5

Joanna
Beatrice

12:00PM CrossFit

1 x 3 @ 55 lbs

6

Amanda
Raspanti

6:00AM CrossFit

1 x 3 @ 50 lbs

6x3 @45lbs

7

jamie
herron

6:00AM CrossFit

7 x 3 @ 35 lbs