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Components

Hang Power Snatch

Overhead Squat

Metcon

Hang Power Clean

Metcon

Settings

Workout

Mon

Main WOD

A: Hang Power Snatch (Build to a 2 rep in 12 min)

Hang Power Snatch

B: Overhead Squat (EMOM 8 x 5 reps - moderate)

Overhead Squat

Try to snatch the 1st rep and then complete 4 more squats

C: Metcon (Time)

3 rounds for time of
20 thrusters 95/65
20 pullups
Time cap - 8 min

Team training

A: Metcon (No Measure)

3 sets of
5 tall box jumps
5 tall wallball 14/10
5 high pulls - light

B: Hang Power Clean (EMOM 8 of 10 DUs + 5 HPC - moderate)

Hang Power Clean

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 of
300m row
15 KB sw 53/35
10 burpees over erg
Work at 75% - focus on breathing / efficient movement

Accessory Work

AA: Metcon (No Measure)

3 sets of
20 hips extensions w/weight
Rest 1 min
1 min x weighted pike stretch from box
Rest 1 min

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

Whiteboard:

Monday, January 30, 2017

Male Clients

1

David
Fisher

5: 30 AM CrossFit

1 x 2 @ 165 lbs

2

Drew
Rivera

4:30 PM CrossFit

1 x 2 @ 155 lbs

2

HP
Park

4:30 PM CrossFit

1 x 2 @ 155 lbs

2

Josh
Hackett

11:30 AM CrossFit

1 x 2 @ 155 lbs

3

Adam
Michaud

6:30 AM CrossFit

1 x 2 @ 145 lbs

4

Dean
Durfee

6:45 PM CrossFit

1 x 2 @ 135 lbs

95, 115, 135

4

John
Rogacki

11:30 AM CrossFit

1 x 2 @ 135 lbs

155 once with significant pushout

4

Setha
Nhoung

6:45 PM CrossFit

1 x 2 @ 135 lbs

5

Andrew
Yancy

5:30 PM CrossFit

1 x 2 @ 125 lbs

5

Private

4:30 PM CrossFit

1 x 2 @ 125 lbs

5

Private

8:45 AM CrossFit

1 x 2 @ 125 lbs

6

Chris
Pearcey

6:30 AM CrossFit

1 x 2 @ 115 lbs

Felt heavy today

6

Daniel
Thompson

11:30 AM CrossFit

1 x 2 @ 115 lbs

6

Jason
Martin

4:30 PM CrossFit

1 x 2 @ 115 lbs

6

Jeff
Hough

11:30 AM CrossFit

1 x 2 @ 115 lbs

6

Jeremy
Rigdon

4:30 PM CrossFit

1 x 2 @ 115 lbs

6

Mathew
Warren

5: 30 AM CrossFit

1 x 2 @ 115 lbs

6

Will
Mahoney

11:30 AM CrossFit

1 x 2 @ 115 lbs

7

Private

11:30 AM CrossFit

1 x 2 @ 105 lbs

7

Carl
Hickerson

6:30 AM CrossFit

1 x 2 @ 105 lbs

7

Jamie
Grimm

6:45 PM CrossFit

1 x 2 @ 105 lbs

7

Jens
Deppe

5: 30 AM CrossFit

1 x 2 @ 105 lbs

8

Chip
Ueltschey

5: 30 AM CrossFit

1 x 2 @ 95 lbs

8

Dave
Mosher

8:45 AM CrossFit

1 x 2 @ 95 lbs

8

Sean
Weeks

11:30 AM CrossFit

1 x 2 @ 95 lbs

9

Jason
Roraback

4:30 PM CrossFit

1 x 2 @ 75 lbs

9

Jay
Davis

6:30 AM CrossFit

1 x 2 @ 75 lbs

10

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 2 @ 65 lbs

11

Connor
Warren

5: 30 AM CrossFit

1 x 2 @ 55 lbs

12

Rob
D'Angelo

4:30 PM CrossFit

1 x 2 @ 0 lbs

185# hang power cln

Female Clients

1

Haley
Bury

6:45 PM CrossFit

1 x 2 @ 125 lbs

2

miki
hipp

5:30 PM CrossFit

1 x 2 @ 115 lbs

3

Lauren
Savoie

6:45 PM CrossFit

1 x 2 @ 100 lbs

4

Christine
Ford

4:30 PM CrossFit

1 x 2 @ 95 lbs

4

Katelin
Turner

5: 30 AM CrossFit

1 x 2 @ 95 lbs

4

Piper
Huber

6:45 PM CrossFit

1 x 2 @ 95 lbs

5

Rana
Schnaubelt

11:30 AM CrossFit

1 x 2 @ 90 lbs

6

Tracie
Miller

6:30 AM CrossFit

1 x 2 @ 85 lbs

7

Cathy
Doyle

5:30 PM CrossFit

1 x 2 @ 65 lbs

7

Chelsea
Kilway

5:30 PM CrossFit

1 x 2 @ 65 lbs

missed one round

7

Jennifer
Larson

11:30 AM CrossFit

1 x 2 @ 65 lbs

7

Lindsay
Durfee

8:45 AM CrossFit

1 x 2 @ 65 lbs

7

Su
Sparhawk

6:30 AM CrossFit

1 x 2 @ 65 lbs

8

Anu
Balu

6:30 AM CrossFit

4 x 2 @ 55 lbs

9

Lisa
Romary

8:45 AM CrossFit

1 x 2 @ 50 lbs