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Components

Back Squat

Metcon

Metcon

Clean and Jerk

Metcon

Metcon

Settings

Workout

Mon

Main WOD

A: Back Squat (5 x 8 @ 50%....move quickly)

Back Squat

B: Metcon (5 Rounds for time)

Every 5 min for 25 min
400m run
10 OH squats 100/70
10 C2B pull ups
Each set for time
Rest in time left over

Rx+ - 135/95 all UB squats and pullups

Team training

A: Metcon (Weight)

EMOM 10 of
1 x power snatch
1 x OH squat
1 x snatch
Start at 65% max snatch and build

B: Clean and Jerk (Clusters 3.3.3 x 3 , as follows)

Clean and Jerk

Touch and go OR fast singles allowed
Rest 15s b/t clusters and 3 min b/t sets
Start at 65% max

C: Metcon (Time)

3 RFT of
10 burpees
10 Pullups

Max effort

D: Metcon (Time)

After 3 min rest from "C"
3 RFT of
10 power snatch 115/75 - UB
30 DUs -UB
All movements UB or start that set from 0

Accessory Work

AA: Metcon (No Measure)

Weighted Pike stretch x 1 min
Couch stretch x 1 min / leg
2 sets

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

Whiteboard:

Monday, February 20, 2017

Male Clients

1

Matt
Savoie

6:45 PM CrossFit

5 x 8 @ 220 lbs

2

Zachary
Grosshandler

5: 30 AM CrossFit

5 x 8 @ 205 lbs

2

Tom
Holt

4:30 PM CrossFit

1 x 8 @ 205 lbs

3

Dean
Durfee

8:45 AM CrossFit

5 x 8 @ 185 lbs

3

Andrew
Yancy

5:30 PM CrossFit

4 x 8 @ 185 lbs

3

Setha
Nhoung

5:30 PM CrossFit

1 x 8 @ 185 lbs

4

Joe
Vithayathil

11:30 AM CrossFit

5 x 8 @ 180 lbs

5

Aaron
Johnston

4:30 PM CrossFit

5 x 8 @ 175 lbs

6

Dave
Anderson

4:30 PM CrossFit

1 x 8 @ 165 lbs

6

Hugo
Cerda jr

4:30 PM CrossFit

1 x 8 @ 165 lbs

7

Private

5: 30 AM CrossFit

5 x 8 @ 155 lbs

7

Chris
Pearcey

5: 30 AM CrossFit

5 x 8 @ 155 lbs

7

Jason
Martin

4:30 PM CrossFit

5 x 8 @ 155 lbs

7

HP
Park

4:30 PM CrossFit

1 x 8 @ 155 lbs

8

John
Rogacki

11:30 AM CrossFit

1 x 8 @ 150 lbs

9

Matthew
Zola

5:30 PM CrossFit

5 x 8 @ 145 lbs

10

Jeff
Hough

11:30 AM CrossFit

5 x 8 @ 135 lbs

10

Jeremy
Rigdon

4:30 PM CrossFit

5 x 8 @ 135 lbs

10

Scott
Boss

4:30 PM CrossFit

5 x 8 @ 135 lbs

10

Sean
Weeks

11:30 AM CrossFit

5 x 8 @ 135 lbs

10

Paul
Schopp

5:30 PM CrossFit

2 x 8 @ 135 lbs

3×8×115

10

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 8 @ 135 lbs

10

Mathew
Warren

5: 30 AM CrossFit

1 x 8 @ 135 lbs

11

Tim
Larkin

8:45 AM CrossFit

1 x 8 @ 125 lbs

12

Private

5: 30 AM CrossFit

4 x 8 @ 115 lbs

12

Private

5:30 PM CrossFit

3 x 8 @ 115 lbs

12

Alex
Matsuda

5: 30 AM CrossFit

1 x 8 @ 115 lbs

12

Carl
Hickerson

6:30 AM CrossFit

1 x 8 @ 115 lbs

13

Kush
Pathak

8:45 AM CrossFit

3 x 8 @ 105 lbs

95 first set

14

Jay
Davis

6:30 AM CrossFit

1 x 8 @ 95 lbs

65 to 95

Female Clients

1

Anacaren
Gawlik

4:30 PM CrossFit

5 x 8 @ 150 lbs

2

Jennifer
Howitt

11:30 AM CrossFit

5 x 8 @ 140 lbs

3

Katelin
Turner

11:30 AM CrossFit

5 x 8 @ 130 lbs

4

Haley
Bury

6:30 AM CrossFit

5 x 8 @ 115 lbs

4

Tracie
Miller

8:45 AM CrossFit

2 x 8 @ 115 lbs

3x8 @ 105

4

Colette
Matsuda

5: 30 AM CrossFit

1 x 8 @ 115 lbs

5

Ali
Levy

6:45 PM CrossFit

5 x 8 @ 105 lbs

5

Anu
Balu

6:30 AM CrossFit

5 x 8 @ 105 lbs

5

Lindsay
Durfee

8:45 AM CrossFit

5 x 8 @ 105 lbs

5

Rana
Schnaubelt

11:30 AM CrossFit

5 x 8 @ 105 lbs

6

Piper
Huber

6:45 PM CrossFit

5 x 8 @ 85 lbs

7

Jennifer
Larson

11:30 AM CrossFit

1 x 8 @ 75 lbs