Public Whiteboard

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Components

Metcon

Metcon

Snatch

RDL

Settings

Workout

Tues

Main WOD

A: Metcon (Time)

5 rounds for time of
5 deadlifts add 5-10# from last week
5 bar facing burpees

B: Metcon (Time)

AMRAP 6 of
6 C2B pull ups
6 Box jumps 30/24

Team training

A: Metcon (No Measure)

With an empty bar complete the following complex
2 Xs through
6 x snatch high pulls
6 x power snatch from hang
6 x snatch from knee
6 x OH squat

B: Snatch (Build to a 2 rep Drop n Go in 20 min)

Snatch

C: RDL (3 x 8 @ 40% max DL)

Romanian Deadlift

D: Metcon (No Measure)

EMOM 12 of
Odd - 5/3 MU ring
Even - AD x 20/15 cal

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

Whiteboard:

Tuesday, March 21, 2017

Male Clients

1

Private

4:30 PM CrossFit

2:16

2

Aaron
Johnston

11:30 AM CrossFit

2:44

#285

3

Fred
Peterson

5: 30 AM CrossFit

2:53

215

4

Mathew
Warren

5: 30 AM CrossFit

3:12

255 DL

5

Todd
Findlay

4:30 PM CrossFit

3:14

225

6

Joe
Vithayathil

9:00 AM CrossFit

3:18

285#

7

Steven
Gooding

5:30 PM CrossFit

3:34

225#

8

Josh
Hackett

11:30 AM CrossFit

3:39

315 dl. Not a smart choice...

9

Matt
Savoie

6:45 PM CrossFit

3:46

#275

10

Tim
Larkin

9:00 AM CrossFit

3:58

#215

11

Ken
Borst

11:30 AM CrossFit

4:05

225#

12

Paul
Schopp

5:30 PM CrossFit

4:10

165 lbs

13

Chris
Pearcey

6:30 AM CrossFit

4:12

255#

13

Private

5: 30 AM CrossFit

4:12

14

Zachary
Grosshandler

5: 30 AM CrossFit

4:43

275lbs

15

Jeff
Hough

11:30 AM CrossFit

5:18

first 7 @ 285/remaining @ 225lb

16

Jamie
Grimm

6:45 PM CrossFit

5:25

17

Jonathan
Bermudez

5: 30 AM CrossFit

6:10

285# deadlift 10#+

18

Jason
Martin

4:30 PM CrossFit

3:15

185lb

19

Jens
Deppe

11:30 AM CrossFit

3:25

#215

20

Carl
Hickerson

6:30 AM CrossFit

4:04

#215

21

Tristan
Estridge

6:30 AM CrossFit

6:45

125#

22

Kush
Pathak

5:30 PM CrossFit

10:00

115 lbs deadlift

23

Christopher
Susen

6:30 AM CrossFit

0:00

205# on the dead lift

Female Clients

1

Rana
Schnaubelt

4:30 PM CrossFit

2:28

#185

2

Haley
Bury

6:45 PM CrossFit

3:12

185 lbs

3

miki
hipp

5:30 PM CrossFit

3:28

185 dl

4

Dawna
Graham

6:30 AM CrossFit

3:48

175#

5

Ali
Levy

6:45 PM CrossFit

3:52

155#

6

Su
Sparhawk

6:30 AM CrossFit

4:08

165#

7

Tracie
Miller

6:30 AM CrossFit

4:27

195#

8

Kathy
Lohne

6:30 AM CrossFit

4:41

185# dl

9

Private

6:45 PM CrossFit

4:49

10

Katelin
Turner

9:00 AM CrossFit

4:55

215

11

Karol
Anderson

4:30 PM CrossFit

3:15

115#

12

Karen
DeVyldere

6:30 AM CrossFit

4:07

#105

13

Shannon
Wiltz

9:00 AM CrossFit

4:22

95lb DL

14

Teresa
Morescalchi

5: 30 AM CrossFit

4:29

125#

15

Lauren
Savoie

6:45 PM CrossFit

4:57

165#