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Components

Deadlift

Pause Low Hang Snatch

Metcon

Metcon

Pendlay Row

Settings

Workout

TUESDAY 9.13.16

Warm-up

Pigeon Pose 2:00 per side
Then
3 Steady Rounds:
20 Box Jumps
12 Single-Leg Kettlebell Deadlifts
8 Ring Dips

1: Deadlift (1X4)

Deadlift

*Controlled on the way down, take the hands off the bar, complete the next rep. Try to go heavier than Week 1.

2: Pause Low Hang Snatch (7X2)

*80-90% of 1RM

MC: Metcon (Time)

4 Rounds for Time:
20 Alternating Pistols
15 Deadlift
10 Muscle Ups

Deadlift
RX+ 205/135lbs
RX 185/105
Muscle Up RX+
Pull Up/Dip RX

EC1: Metcon (Time)

COMPETITORS EXTRA CREDIT #1
Sprint 300m x 8

*Rest 3:1 (Rest is 3 times longer than each run takes)

EC2: Pendlay Row (4X12)

COMPETITORS EXTRA CREDIT #2
*AHAP
**No kipping

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

Whiteboard:

Tuesday, September 13, 2016

Male Clients

1

Ryan
Vanvoorhis

5:30 PM CrossFit

1 x 4 @ 445 lbs

2

Juan
Baltierra

6:30 PM CrossFit

1 x 4 @ 435 lbs

3

Ryan
Collette

4:30 PM CrossFit

1 x 4 @ 315 lbs

3

Ryan
McNamara

4:30 PM CrossFit

1 x 4 @ 315 lbs

4

chris
pinnick

4:30 PM CrossFit

1 x 4 @ 295 lbs

5

A
G

9:30 AM CrossFit

1 x 4 @ 275 lbs

5

Reece
Cochran

6:30 PM CrossFit

1 x 4 @ 275 lbs

6

phillip
costas

9:30 AM CrossFit

1 x 4 @ 255 lbs

7

David
Knapp

5:30 PM CrossFit

1 x 4 @ 245 lbs

8

Dave
Pearcy

12:00 PM CrossFit

1 x 4 @ 225 lbs

9

Jeff
Bates

9:30 AM CrossFit

1 x 4 @ 205 lbs

Female Clients

1

simone
kalhorn

6:00 AM CrossFit

1 x 4 @ 265 lbs

2

Erin
Bonthron

4:30 PM CrossFit

1 x 4 @ 255 lbs

3

Lindsey
Chapin

6:30 PM CrossFit

1 x 4 @ 195 lbs

4

Private

9:30 AM CrossFit

1 x 4 @ 185 lbs

5

Cassandra
Nowaczyk

9:30 AM CrossFit

1 x 4 @ 165 lbs

6

Private

5:30 PM CrossFit

1 x 4 @ 155 lbs

7

Hilary
Boyd

12:00 PM CrossFit

1 x 4 @ 145 lbs

axle bar practice

8

Sarah
Massena

9:30 AM CrossFit

1 x 4 @ 115 lbs

9

Amanda
Perkins

9:30 AM CrossFit

1 x 4 @ 105 lbs

9

Ellie
Carter

6:00 AM CrossFit

1 x 4 @ 105 lbs