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Components

Bench Press

DB push press

Clean and jerk clusters

Power Snatch

Back Squat

Settings

Workout

Tues

Main WOD

A1: Bench Press (5 x 3 @ 80%+ , super set with A2)

Bench Press

A2: DB push press (5 x 6 @ 31X1 , use a tough weight)

Start with DB at front rack
Dip drive press
Recover to shoulder
Use tempo if prescribed

Rest 30s b/t A1 and A2
Rest 2 min b/t sets

B: Clean and jerk clusters (Start @ 60-65% and build over sets)

1.1.1
Perform 1 clean and jerk, rest 10s between reps.
Rest 2 min b/t sets
3-4 sets

C: Metcon (No Measure)

In any time left over , work on a skill you suck at the most

Team training

A: Power Snatch (4 x 5 of1 power snatch + 5 hang power snatch)

Power Snatch

Perform 1 power snatch , recover to hang and perform 5 UB hang power snatches

B: Back Squat (Clusters 2.2.2.2 x 4 @ 85%, Build as needed)

Back Squat

Rest 30s b/t clusters and 3-4 min b/t sets

C: Metcon (No Measure)

Take time left over and work on HS walk - bar MU - MU....etc

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

Whiteboard:

Tuesday, February 23, 2016

Male Clients

1

Joe
Rayburn

6:30 PM CrossFit

5 x 3 @ 235 lbs

2

Dean
Durfee

5: 30 AM CrossFit

5 x 3 @ 225 lbs

2

Joe
Vithayathil

11:30 AM CrossFit

5 x 3 @ 225 lbs

All 5 sets at 225#

3

Rob
D'Angelo

4:30 PM CrossFit

5 x 3 @ 220 lbs

185,195,205,215,220

4

Sean
Weeks

8:45 AM CrossFit

5 x 3 @ 205 lbs

5

Private

4:30 PM CrossFit

5 x 3 @ 195 lbs

5

Rich
Roskopf

11:30 AM CrossFit

5 x 3 @ 195 lbs

185/190/195/195/205

6

Jason
Martin

4:30 PM CrossFit

5 x 3 @ 185 lbs

6

Paul
Schopp

5:30 PM CrossFit

5 x 3 @ 185 lbs

7

Private

5: 30 AM CrossFit

5 x 3 @ 175 lbs

7

Chris
Pearcey

11:30 AM CrossFit

5 x 3 @ 175 lbs

7

Jeremy
Rigdon

4:30 PM CrossFit

5 x 3 @ 175 lbs

7

Ken
Borst

11:30 AM CrossFit

5 x 3 @ 175 lbs

8

Daniel
Thompson

11:30 AM CrossFit

5 x 3 @ 165 lbs

8

Fred
Peterson

5: 30 AM CrossFit

5 x 3 @ 165 lbs

8

Mathew
Warren

5: 30 AM CrossFit

5 x 3 @ 165 lbs

9

Jonathan
Bermudez

5: 30 AM CrossFit

5 x 3 @ 155 lbs

10

Jens
Deppe

11:30 AM CrossFit

5 x 3 @ 145 lbs

11

Ram
Hernandez

5: 30 AM CrossFit

5 x 3 @ 135 lbs

first 2 sets at 125

12

Private

11:30 AM CrossFit

5 x 3 @ 125 lbs

13

Chip
Ueltschey

5: 30 AM CrossFit

5 x 3 @ 95 lbs

14

Vijay
Guttal

6:30 AM CrossFit

5 x 3 @ 75 lbs

15

Private

8:45 AM CrossFit

4 x 3 @ 165 lbs

15

John
Rogacki

11:30 AM CrossFit

2 x 3 @ 195 lbs

185/190/195/197.5/195

15

Ted
Hanik

4:30 PM CrossFit

1 x 3 @ 235 lbs

Female Clients

1

Beth
Poore

4:30 PM CrossFit

5 x 3 @ 125 lbs

2

Katie
HIlgemann

5: 30 AM CrossFit

5 x 3 @ 115 lbs

3

Haley
Bury

6:30 PM CrossFit

5 x 3 @ 100 lbs

3

Private

6:30 PM CrossFit

5 x 3 @ 100 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

5 x 3 @ 100 lbs

4

Julie
Peterson

11:30 AM CrossFit

5 x 3 @ 95 lbs

2@105, 3@95

4

Katelin
Turner

11:30 AM CrossFit

5 x 3 @ 95 lbs

105 for first set then dropped

4

Katie
Longto

6:30 PM CrossFit

5 x 3 @ 95 lbs

5

Krysta
Besser

8:45 AM CrossFit

5 x 3 @ 85 lbs

5

Paige
Ueltschey

5: 30 AM CrossFit

5 x 3 @ 85 lbs

6

Cheri
Lebrun

5: 30 AM CrossFit

5 x 3 @ 75 lbs

7

Teresa
Morescalchi

8:45 AM CrossFit

5 x 3 @ 70 lbs

One set @75

8

Kate
Kauffman

11:30 AM CrossFit

5 x 8 @ 65 lbs

2 @ 75, 3 @ 65

8

Anu
Balu

5: 30 AM CrossFit

5 x 3 @ 65 lbs

8

Chelsea
Kilway

5:30 PM CrossFit

5 x 3 @ 65 lbs

8

Kaco
Newbury

5: 30 AM CrossFit

5 x 3 @ 65 lbs

9

Robyn
Miller

11:30 AM CrossFit

5 x 3 @ 60 lbs

10

Colette
Matsuda

5: 30 AM CrossFit

5 x 2 @ 135 lbs