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Components

Sumo Deadlift High Pull

Front Squat

Metcon

Handstand Push-ups

Toes-To-Bar

Settings

Workout

Mon

Main WOD

A: Sumo Deadlift High Pull (5-8 min practice with PVC)

Sumo Deadlift High Pull

B: Front Squat (Build to a 5 rep to a box in 15 min)

Front Squat

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 of
20 wallball
10 pull ups
5 power snatch
Each round snatch weight increases
Men- 75/95/115/135/155/165/175...
Ladies-45/65/75/85/95/105/115....

Team training

A: Metcon (No Measure)

3 sets not for time
100 DUs
6 tall box jumps
8/arm KB press bottom up

B: Metcon (Time)

30 squat clean thrusters for time
Men - 185
Ladies - 115

C: Handstand Push-ups (Strict - for time)

Handstand Push-ups

Men - 50
Ladies - 35

D: Toes-To-Bar (EMOM 10 x 10 reps)

Toes-To-Bar

Accessory Work

AA: Metcon (No Measure)

3 sets of
8/arm DB push press @ 31X1
Rest 1 min
5 Ring pullup @ 40X1
Rest 2 min

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

Whiteboard:

Monday, January 09, 2017

Male Clients

Paul
Schopp

5:30 PM CrossFit

1 x 1 @ 45 lbs

Rob
D'Angelo

4:30 PM CrossFit

1 x 1 @ 1 lbs

Dave
Anderson

4:30 PM CrossFit

1 x 1 @ 0 lbs

PVC seemed heavy today

Private

4:30 PM CrossFit

1 x 1 @ 0 lbs

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 0 lbs

Pvc

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 1 @ 0 lbs

Female Clients

Lisa
Romary

8:45 AM CrossFit

1 x 1 @ 45 lbs