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Components

Overhead Press

Metcon

Snatch BB warm up

Hang Power Snatch

Hang Power Snatch

Metcon

Settings

Workout

Tues

Main WOD

A: Overhead Press (OHP 5x3 @85-90%+-)

B: Metcon (Time)

For Time:

10 Shoulder to overhead 135/95
15 Cal Row
8 Shoulder to overhead 155/105
15 Cal Row
6 Shoulder to overhead 185/125
15 Cal Row
4 Shoulder to overhead 205/135
15 Cal Row

*Athlete must change thier own weights
and use same bar.
*Bar starts on floor

Team training

A: Snatch BB warm up (1 Xs)

Snatch high pull from hip x 6
Power snatch from knee x 6
OH squat x 6
Snatch from knee x 6

B: Hang Power Snatch (Build to heavy in 12 min)

Hang Power Snatch

C: Hang Power Snatch (Clusters 3.3.3 x 3)

Hang Power Snatch

Rest 15s
Rest 3 min
Start at 75% of todays

D: Metcon (5 Rounds for time)

5 sets each for times of
20/15 cal AD
5 burpee box jumps
3 bar MU
Rest 3 min b/t

Accessory Work

A: Metcon (No Measure)

3 sets of
1/2 kneeling 1 arm DB press x 12
Renegade row x 12 / arm
12 GHD sit ups
12 hip ext - weighted

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

Whiteboard:

Tuesday, February 27, 2018

Male Clients

1

Dincer
Kayhan

11:30 AM CrossFit

5 x 3 @ 225 lbs

wasn't feeling strong today

2

Taylor
Altringer

6:30 AM CrossFit

5 x 3 @ 175 lbs

3

Matt
Savoie

6:45 PM CrossFit

5 x 3 @ 170 lbs

4

Andrew
Stocks

5:30 PM CrossFit

5 x 3 @ 165 lbs

5

Avery
Jessup

6:30 AM CrossFit

5 x 3 @ 155 lbs

95,115,135,145,155

5

Robert
Ball

6:30 AM CrossFit

5 x 3 @ 155 lbs

6

Fahad
Al-Wetaid

9:00 AM CrossFit

5 x 3 @ 150 lbs

145, 150, 150, 145, 147.5

6

Tom
Holt

4:30 PM CrossFit

5 x 3 @ 150 lbs

135/140/140/150/150

7

Deleted
User

11:30 AM CrossFit

5 x 3 @ 145 lbs

115, 135, 145, 145, 145

7

Bryce
egbert

6:45 PM CrossFit

5 x 3 @ 145 lbs

8

Mathew
Warren

5: 30 AM CrossFit

5 x 3 @ 125 lbs

115x4, 125

9

Dean
Durfee

9:00 AM CrossFit

5 x 3 @ 120 lbs

10

Paul
Schopp

5:30 PM CrossFit

5 x 3 @ 115 lbs

11

Jens
Deppe

6:30 AM CrossFit

5 x 3 @ 100 lbs

12

Jim
Coppa

5:30 PM CrossFit

5 x 3 @ 0 lbs

12

Fred
Peterson

5: 30 AM CrossFit

4 x 3 @ 105 lbs

95, 4@105

12

Chip
Ueltschey

6:45 PM CrossFit

3 x 3 @ 125 lbs

12

Jeremy
Rigdon

4:30 PM CrossFit

3 x 3 @ 120 lbs

115, 115, 120, 120,Failed at 125, 120

12

Private

5: 30 AM CrossFit

3 x 3 @ 105 lbs

12

Tim
Larkin

9:00 AM CrossFit

3 x 3 @ 105 lbs

1x3@95, 1x3@100, 3x3@105, 1x2/1x1@110

12

HP
Park

4:30 PM CrossFit

2 x 3 @ 120 lbs

12

Ken
Borst

11:30 AM CrossFit

2 x 3 @ 100 lbs

3 @ 95; 2 @ 100

12

Chris
Pearcey

11:30 AM CrossFit

1 x 3 @ 130 lbs

12

Jason
Martin

4:30 PM CrossFit

1 x 3 @ 120 lbs

12

Joe
Vithayathil

11:30 AM CrossFit

1 x 3 @ 155 lbs

10# 3 rep PR 135-155

12

John
Rogacki

11:30 AM CrossFit

1 x 3 @ 135 lbs

2 reps at 145

12

Private

9:00 AM CrossFit

1 x 3 @ 110 lbs

Female Clients

1

Lindsey
Angell

4:30 PM CrossFit

5 x 3 @ 155 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

5 x 3 @ 95 lbs

3

Katelin
Turner

6:45 PM CrossFit

5 x 3 @ 85 lbs

3

Lauren
Savoie

6:45 PM CrossFit

5 x 3 @ 85 lbs

4

Ali
Levy

6:45 PM CrossFit

5 x 3 @ 75 lbs

4

Amanda
Case

5: 30 AM CrossFit

5 x 3 @ 75 lbs

4

Ava
Streater

6:45 PM CrossFit

5 x 3 @ 75 lbs

4

Beckie
Crocker

4:30 PM CrossFit

5 x 3 @ 75 lbs

4

Jacqueline
Hastings

6:30 AM CrossFit

5 x 3 @ 75 lbs

65.70.75.75.75

4

Private

6:45 PM CrossFit

5 x 3 @ 75 lbs

4

Sarah
D'Angelo

4:30 PM CrossFit

5 x 3 @ 75 lbs

5

Michelle
Benes

4:30 PM CrossFit

5 x 3 @ 65 lbs

6

Susan
Clay

4:30 PM CrossFit

5 x 2 @ 75 lbs

6

Katie
Wurzbach-L ...

5: 30 AM CrossFit

4 x 3 @ 95 lbs

1x 85#, 4x95

6

Anu
Balu

6:30 AM CrossFit

3 x 3 @ 75 lbs

6

Noel
Barnes

5: 30 AM CrossFit

3 x 3 @ 60 lbs

6

Julie
Peterson

11:30 AM CrossFit

2 x 3 @ 80 lbs

3x75

6

Savannah
Church

6:30 AM CrossFit

2 x 3 @ 50 lbs

45, 45, 50, 45, 50

6

Emily
Davis

5:30 PM CrossFit

1 x 3 @ 85 lbs

6

Lizzie
Besemer

5:30 PM CrossFit

1 x 3 @ 90 lbs

Building