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Components

2-Position Snatch

Metcon

Metcon

2 position clean and jerk

Settings

Workout

Tues

Main WOD

A: Metcon (No Measure)

3 rounds NOT for time of
30 DUs - UB if possible
15 TTB
10 Box jumps 20" - work on cycling

B: 2-Position Snatch (EMOM 10 x 1 rep , build if moving well)

C: Metcon (Time)

400m run
20 deadlifts 155/105
10 S2OH
20 deadlifts
400m run

For time
Cap - 8 min

Team training

A: Metcon (No Measure)

3 rounds NOT for time of
50 DUs - UB if possible
15 TTB- UB
10 Box jumps 24/20" - work on cycling

B: Metcon (Time)

3 rounds for time of
400m run
10 OH squats 115/75
10 C2B pull ups

C: 2 position clean and jerk (EMOM 10 x 1 rep , 70% and build)

1 clean from above knee
1 clean from floor
1 jerk

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

Whiteboard:

Tuesday, January 19, 2016

Male Clients

1

Tom
Holt

5:30 PM CrossFit

1 x 1 @ 145 lbs

3@135, 7@145

2

Robert
Ball

6:30 AM CrossFit

10 x 1 @ 135 lbs

Focused on hip extension.

2

Aaron
Johnston

11:30 AM CrossFit

1 x 1 @ 135 lbs

2

Rob
Boek

6:30 AM CrossFit

1 x 1 @ 135 lbs

last 4 at 135. tired this morning.

3

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 125 lbs

105, 115, 125

4

Private

8:45 AM CrossFit

1 x 1 @ 115 lbs

5

Chris
Pearcey

5: 30 AM CrossFit

1 x 1 @ 105 lbs

2X80, 2X85, 2X90, 1X95, 1X100, 2X105

5

Jason
Roraback

5: 30 AM CrossFit

1 x 1 @ 105 lbs

PS

6

Jeff
Hough

5: 30 AM CrossFit

1 x 1 @ 95 lbs

Power snatch

6

Joe
Rayburn

6:30 PM CrossFit

1 x 1 @ 95 lbs

7

Jeremy
Rigdon

4:30 PM CrossFit

10 x 1 @ 90 lbs

7

Jason
Martin

4:30 PM CrossFit

3 x 1 @ 90 lbs

8

Rob
D'Angelo

4:30 PM CrossFit

1 x 1 @ 85 lbs

9

Private

5: 30 AM CrossFit

3 x 2 @ 75 lbs

9

Brad
Mcpherson

5: 30 AM CrossFit

1 x 1 @ 75 lbs

9

Bruce
Barnes

4:30 PM CrossFit

1 x 1 @ 75 lbs

9

Zosimo
Lopez

6:30 PM CrossFit

1 x 1 @ 75 lbs

10

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 51 lbs

11

Scott
Boss

5: 30 AM CrossFit

10 x 1 @ 45 lbs

45(6), 55(4)

12

Sean
Weeks

11:30 AM CrossFit

1 x 1 @ 35 lbs

Trainer bar

13

Alonzo
Lopez

6:30 PM CrossFit

1 x 1 @ 0 lbs

pvc

Female Clients

1

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 75 lbs

1

Haley
Bury

6:30 PM CrossFit

1 x 1 @ 75 lbs

1

Katie
Longto

6:30 PM CrossFit

1 x 1 @ 75 lbs

55, 55, 55, 65, 65, 65, 70, 70, 75, 75

1

Krysta
Besser

4:30 PM CrossFit

1 x 1 @ 75 lbs

2

Christine
Ford

4:30 PM CrossFit

1 x 1 @ 65 lbs

hurt back being cAREFUL

2

Katelin
Turner

11:30 AM CrossFit

1 x 1 @ 65 lbs

stayed light to focus on form and movement

2

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 65 lbs

3

Paige
Ueltschey

5: 30 AM CrossFit

1 x 1 @ 55 lbs

4

Ashley
Fritz

4:30 PM CrossFit

10 x 2 @ 50 lbs

4

Beth
Poore

5:30 PM CrossFit

5 x 1 @ 50 lbs

5

Deb
Reser

4:30 PM CrossFit

10 x 2 @ 45 lbs

form, form, form

5

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 45 lbs

Form, form, form!!

5

Kaco
Newbury

5: 30 AM CrossFit

1 x 1 @ 45 lbs

6

Teresa
Morescalchi

8:45 AM CrossFit

1 x 1 @ 35 lbs

7

Carole
Bertrand

11:30 AM CrossFit

1 x 1 @ 25 lbs

7

Rebekah
Brown

11:30 AM CrossFit

1 x 1 @ 25 lbs