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Components

Clean complex 2

Split Jerk

Metcon

Metcon

Metcon

Settings

Workout

Fri

Main WOD

A: Clean complex 2 (EMOM 8 x 1 set , build over sets)

1 power clean
1 hang clean
1 clean

B: Split Jerk (From rack , build to a heavy 2 rep in 15 min)

Split Jerk

C: Metcon (Time)

50 strict pull ups for time
Each time you break, do 5 burpees
Time cap - 8 min

Team training

A: Metcon (Weight)

Complex as follows
Every 2 min for 30 min
1 power clean - drop
1 clean
2 front squats
1 push jerk
1 split jerk

B: Metcon (3 Rounds for time)

3 sets of
500m row
10 HSPU
10 TTB
As fast as possible
Each set for time
Rest 3 min b/t sets

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

Whiteboard:

Friday, January 27, 2017

Male Clients

1

David
Fisher

5: 30 AM CrossFit

1 x 1 @ 205 lbs

2

Josh
Hackett

11:30 AM CrossFit

1 x 1 @ 195 lbs

Started first 2 sets at 135 then scaled up to 195 for last 2 sets

3

Dean
Durfee

11:30 AM CrossFit

1 x 1 @ 170 lbs

135,145, 150, 170 x 2 each

4

John
Rogacki

11:30 AM CrossFit

5 x 1 @ 165 lbs

135>165

4

Adam
Michaud

6:30 AM CrossFit

1 x 1 @ 165 lbs

4

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 165 lbs

95, 115, 125, 135, 145, 155, 165

4

Fred
Peterson

4:30 PM CrossFit

1 x 1 @ 165 lbs

5

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 155 lbs

115, 135, 155

5

Rob
D'Angelo

4:30 PM CrossFit

1 x 1 @ 155 lbs

95,105,115,125,135,145,155

6

Jeff
Hough

11:30 AM CrossFit

5 x 1 @ 135 lbs

6

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 135 lbs

failed 155

7

Jason
Martin

4:30 PM CrossFit

1 x 3 @ 125 lbs

7

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 125 lbs

7

Private

8:45 AM CrossFit

1 x 1 @ 125 lbs

8

Sean
Weeks

11:30 AM CrossFit

1 x 1 @ 115 lbs

8

Tim
Larkin

6:30 AM CrossFit

1 x 1 @ 115 lbs

9

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 105 lbs

10

Jay
Davis

6:30 AM CrossFit

1 x 1 @ 95 lbs

got to 95 and went back down

10

Will
Mahoney

11:30 AM CrossFit

1 x 1 @ 95 lbs

11

Jason
Roraback

11:30 AM CrossFit

1 x 1 @ 75 lbs

12

Connor
Warren

5: 30 AM CrossFit

1 x 1 @ 55 lbs

13

Ryan
Hess

5: 30 AM CrossFit

0 x 1 @ 135 lbs

Female Clients

1

Haley
Bury

5: 30 AM CrossFit

1 x 3 @ 145 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

2 x 1 @ 135 lbs

3

Katelin
Turner

8:45 AM CrossFit

1 x 1 @ 115 lbs

worked up from 95

3

Piper
Huber

6:45 PM CrossFit

1 x 1 @ 115 lbs

2@75, 2@85, 2@95, 2@115

3

Rana
Schnaubelt

11:30 AM CrossFit

1 x 1 @ 115 lbs

86-115

4

Tracie
Miller

6:30 AM CrossFit

3 x 1 @ 105 lbs

5

Ali
Levy

6:45 PM CrossFit

2 x 1 @ 95 lbs

6

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 85 lbs

6

Lindsay
Durfee

8:45 AM CrossFit

1 x 1 @ 85 lbs

6

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 85 lbs

6

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 85 lbs

65,75

7

Nathalie
Mateer

5: 30 AM CrossFit

1 x 1 @ 75 lbs