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Components

2-Position Snatch

Metcon

Clean and jerk complex 3

Metcon

Amanda

Settings

Workout

Tues

Main WOD

2-Position Snatch (EMOM 10 x 1 rep , build)

Metcon (Time)

As a 2 person team
Both people working
Accumulate as a team
200 cal rowing
200 push ups
30 rope climbs 15'/12'
For time

Team training

Clean and jerk complex 3 (Every 90s for 12 min ( 8 sets))

1 power clean
1 hang clean
1 front squat
2 split jerk

Start at a moderate/heavy and build to a very tough
Last 2 sets should be very challenging

Metcon (Time)

800m run
25 box jumps
20 C2B pullups
15 push press 135/95
10 burpee over box

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups
Squat snatches

135lb/95lb

Cap - 15 min

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Whiteboard:

Tuesday, March 22, 2016

Male Clients

1

John
Rogacki

11:30 AM CrossFit

2 x 1 @ 135 lbs

105/115/125/135

1

Tom
Holt

4:30 PM CrossFit

1 x 1 @ 135 lbs

3@95, 4@115, 3@135

2

Andy
Mount

4:30 PM CrossFit

1 x 1 @ 125 lbs

2

Bradley
O'Neal

4:30 PM CrossFit

1 x 1 @ 125 lbs

105, 105, 110, 110, 115, 115, 120, 120, 125, 125

2

Kevin
Putnam

4:30 PM CrossFit

1 x 1 @ 125 lbs

2

Les
Davis

11:30 AM CrossFit

1 x 1 @ 125 lbs

2

Rob
Cloutier

11:30 AM CrossFit

1 x 1 @ 125 lbs

4x95 4x115 2x125

3

Fred
Peterson

4:30 PM CrossFit

1 x 1 @ 115 lbs

85x2, 90x2, 95x2, 105x2, 115x2

4

Jason
Martin

4:30 PM CrossFit

2 x 1 @ 105 lbs

4x1@95,3x1@85,1x1@75

5

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 95 lbs

1X75, 2X85, 7x95

6

Paul
Schopp

5:30 PM CrossFit

10 x 2 @ 75 lbs

6

Brad
Mcpherson

5: 30 AM CrossFit

10 x 1 @ 75 lbs

6

Dave
Mosher

8:45 AM CrossFit

10 x 1 @ 75 lbs

2nd. day back after 6 weeks off

6

Jeff
Hough

5: 30 AM CrossFit

10 x 1 @ 75 lbs

6

Jens
Deppe

5: 30 AM CrossFit

1 x 1 @ 75 lbs

7

Jonathan
Bermudez

5: 30 AM CrossFit

4 x 1 @ 65 lbs

6-55 4-65

7

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 65 lbs

Female Clients

1

Krysta
Besser

8:45 AM CrossFit

1 x 1 @ 90 lbs

1

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 90 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 85 lbs

3

Andrea
Samudio

4:30 PM CrossFit

4 x 1 @ 80 lbs

the rest 5 lb climb from 65

4

Chantell
Fukumae

6:30 PM CrossFit

1 x 1 @ 75 lbs

4

Karen
Mount

4:30 PM CrossFit

1 x 1 @ 75 lbs

5

Katie
HIlgemann

5: 30 AM CrossFit

1 x 1 @ 70 lbs

6

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 57.5 lbs

7

Anu
Balu

6:30 AM CrossFit

1 x 1 @ 55 lbs

8

Kaco
Newbury

11:30 AM CrossFit

1 x 1 @ 50 lbs

9

Kelsae
Stentzel

6:30 PM CrossFit

1 x 1 @ 45 lbs

8 rounds @ 45lbs 2 rounds @ 50lbs

10

Meihui
Li

4:30 PM CrossFit

1 x 1 @ 35 lbs