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Components
Snatch complex
Snatch complex
Metcon
Metcon
Power Clean
Metcon
Toes-To-Bar
Handstand Walk
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Tues - Beaverton Strength and Conditioning
Class
(All)
5: 30 AM CrossFit
6:30 AM CrossFit
8:45 AM CrossFit
11:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
39 (17/22)
Workout
Tues
Main WOD
A: Snatch complex (Build for 15 min)
1 power snatch
1 hang squat snatch
1 OH squat
B: Snatch complex (EMOM 8 x 1 rep @ 70-80% of "A")
1 power snatch
1 hang squat snatch
1 OH squat
C: Metcon (3 Rounds for reps)
Hang power clean + push jerk
AMRAP 90s 135/95
Rest 60s
AMRAP 60s
Rest 30s
AMRAP 30s
Rest 3 min, then 200m OH KB carry
53/35 - 1 arm each way, full lockout
Team training
A: Metcon (3 Rounds for time)
3 sets each for times
25 thrusters 100/70
25 pull ups
Rest 3 min b/t sets
B: Power Clean (Build to a 3 rep in 15 min)
Power Clean
C: Metcon (1 Rounds for weight)
EMOM 10
20 DUs
2 power cleans @ 80-90% of "B"
D: Toes-To-Bar (Clusters x 3)
Toes-To-Bar
E: Handstand Walk (Between sets of TTB- max set)
Handstand Walk
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 16, 2016
Male Clients
1
Aaron
Johnston
4:30 PM CrossFit
1 x 1 @ 165 lbs
1
Rob
Boek
5: 30 AM CrossFit
1 x 1 @ 165 lbs
2
Rich
Roskopf
11:30 AM CrossFit
1 x 1 @ 155 lbs
3
John
Rogacki
11:30 AM CrossFit
1 x 1 @ 145 lbs
sloppy 155 (not deep enough)
3
Mathew
Warren
5: 30 AM CrossFit
1 x 1 @ 145 lbs
4
Tom
Holt
4:30 PM CrossFit
1 x 1 @ 136.25 lbs
5
Andy
Mount
5: 30 AM CrossFit
1 x 1 @ 135 lbs
5
Dave
Anderson
4:30 PM CrossFit
1 x 1 @ 135 lbs
6
Adam
Michaud
11:30 AM CrossFit
1 x 1 @ 125 lbs
6
Dean
Durfee
5: 30 AM CrossFit
1 x 1 @ 125 lbs
7
Private
4:30 PM CrossFit
1 x 1 @ 115 lbs
7
Fred
Peterson
5: 30 AM CrossFit
1 x 1 @ 115 lbs
8
Rob
D'Angelo
4:30 PM CrossFit
1 x 1 @ 105 lbs
Mobility/shoulder limited
9
Matthew
Zola
5:30 PM CrossFit
1 x 1 @ 100 lbs
10
Brian
Niepoky
5: 30 AM CrossFit
1 x 1 @ 95 lbs
10
Jeff
Hough
5: 30 AM CrossFit
1 x 1 @ 95 lbs
11
Jonathan
Bermudez
5: 30 AM CrossFit
1 x 1 @ 55 lbs
Female Clients
1
Haley
Bury
6:30 PM CrossFit
1 x 1 @ 95 lbs
1
Piper
Huber
6:30 PM CrossFit
1 x 1 @ 95 lbs
2
Melissa
Griffin
11:30 AM CrossFit
1 x 1 @ 90 lbs
3
Katelin
Turner
11:30 AM CrossFit
1 x 1 @ 85 lbs
3
Krysta
Besser
4:30 PM CrossFit
1 x 1 @ 85 lbs
3
Private
6:30 PM CrossFit
1 x 1 @ 85 lbs
4
Kathy
Lohne
8:45 AM CrossFit
1 x 1 @ 80 lbs
4
Rana
Schnaubelt
4:30 PM CrossFit
1 x 1 @ 80 lbs
5
Karen
Mount
11:30 AM CrossFit
1 x 1 @ 75 lbs
5
Katie
HIlgemann
5: 30 AM CrossFit
1 x 1 @ 75 lbs
6
Lindsay
Durfee
8:45 AM CrossFit
1 x 1 @ 70 lbs
7
Nathalie
Mateer
5: 30 AM CrossFit
1 x 1 @ 65 lbs
8
Beth
Poore
5:30 PM CrossFit
1 x 1 @ 60 lbs
8
Cheri
Lebrun
5: 30 AM CrossFit
1 x 1 @ 60 lbs
8
Paige
Ueltschey
5: 30 AM CrossFit
1 x 1 @ 60 lbs
9
Jennifer
Lee
4:30 PM CrossFit
1 x 1 @ 55 lbs
9
Kaco
Newbury
11:30 AM CrossFit
1 x 1 @ 55 lbs
9
Teresa
Morescalchi
5: 30 AM CrossFit
1 x 1 @ 55 lbs
10
Deb
Reser
4:30 PM CrossFit
1 x 1 @ 45 lbs
form
10
Rebekah
Brown
11:30 AM CrossFit
1 x 1 @ 45 lbs
11
Robyn
Miller
11:30 AM CrossFit
1 x 1 @ 30 lbs
12
Stephanie
Speros
11:30 AM CrossFit
1 x 1 @ 25 lbs
Keep working on good form
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