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Components

Deadlift

Metcon

CLEAN & JERK COMPLEX

Settings

Workout

Wed

Main WOD

Deadlift (3 x 8 @ 55-60% )

Deadlift

Super set with 15 hip extensions
Rest 30s between movements and 2 min between sets

Metcon (Time)

21-15-9 of
OH squats 95/65
Box jumps 24/20

CLEAN & JERK COMPLEX

Clean Pull + Clean + Jerk Dip + Jerk:
- 2 sets @ 70% 1RM Clean
- 2 sets @75% 1RM Clean
* Rest 1-2 minutes between sets

Take 15 min and build to a heavy

Comp class
1 power snatch
1 OH squat
1 Hang snatch

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

Whiteboard:

Wednesday, March 23, 2016

Male Clients

1

Skip
Henkel

5:30 PM CrossFit

3 x 8 @ 275 lbs

255, 265, 275

1

Zander
Veith

5:30 PM CrossFit

3 x 8 @ 275 lbs

255/265/275

2

Dave
Anderson

4:30 PM CrossFit

3 x 8 @ 255 lbs

2

Jonathan
Bermudez

11:30 AM CrossFit

3 x 8 @ 255 lbs

2

Private

6:30 PM CrossFit

3 x 8 @ 255 lbs

2

Rich
Roskopf

4:30 PM CrossFit

3 x 8 @ 255 lbs

3

Jeff
Hough

5: 30 AM CrossFit

3 x 8 @ 245 lbs

3

Mathew
Warren

5: 30 AM CrossFit

3 x 8 @ 245 lbs

4

Adam
Michaud

11:30 AM CrossFit

3 x 8 @ 225 lbs

4

Chris
Pearcey

6:30 AM CrossFit

3 x 8 @ 225 lbs

4

Dean
Durfee

8:45 AM CrossFit

3 x 8 @ 225 lbs

4

Joe
Rayburn

6:30 PM CrossFit

3 x 8 @ 225 lbs

4

Kevin
Putnam

6:30 PM CrossFit

3 x 8 @ 225 lbs

5

Aaron
Johnston

11:30 AM CrossFit

3 x 8 @ 215 lbs

5

Fred
Peterson

4:30 PM CrossFit

3 x 8 @ 215 lbs

6

Andrew
Yancy

5:30 PM CrossFit

3 x 8 @ 175 lbs

7

Dave
Mosher

8:45 AM CrossFit

3 x 8 @ 155 lbs

8

Alex
Matsuda

5: 30 AM CrossFit

3 x 8 @ 115 lbs

9

Private

5: 30 AM CrossFit

2 x 8 @ 205 lbs

Female Clients

1

Colette
Matsuda

5: 30 AM CrossFit

3 x 8 @ 180 lbs

1

Katelin
Turner

6:30 AM CrossFit

3 x 8 @ 180 lbs

2

miki
hipp

5:30 PM CrossFit

3 x 8 @ 175 lbs

2

Sarah
Allgood

5:30 PM CrossFit

3 x 8 @ 175 lbs

65%

3

Chantell
Fukumae

6:30 PM CrossFit

3 x 8 @ 165 lbs

3

Dawna
Graham

11:30 AM CrossFit

3 x 8 @ 165 lbs

3

Haley
Bury

6:30 PM CrossFit

3 x 8 @ 165 lbs

3

Private

6:30 PM CrossFit

3 x 8 @ 165 lbs

4

Lindsay
Durfee

8:45 AM CrossFit

3 x 8 @ 155 lbs

4

Rana
Schnaubelt

11:30 AM CrossFit

3 x 8 @ 155 lbs

5

Melissa
Griffin

4:30 PM CrossFit

3 x 8 @ 145 lbs

6

Teresa
Morescalchi

8:45 AM CrossFit

3 x 8 @ 125 lbs

7

Kate
Kauffman

5: 30 AM CrossFit

3 x 8 @ 115 lbs

8

Julie
Peterson

6:30 PM CrossFit

3 x 8 @ 110 lbs

9

Private

6:30 PM CrossFit

3 x 8 @ 105 lbs

10

Kaco
Newbury

11:30 AM CrossFit

3 x 8 @ 85 lbs

10

Keesa
Garcia

5:30 PM CrossFit

3 x 8 @ 85 lbs

10

Kelsae
Stentzel

6:30 PM CrossFit

3 x 8 @ 85 lbs

10

Stephanie
Carson

6:30 PM CrossFit

3 x 8 @ 85 lbs

11

Meihui
Li

6:30 PM CrossFit

3 x 8 @ 75 lbs

12

Stephanie
Speros

6:30 PM CrossFit

3 x 8 @ 68 lbs

13

Carolyn
Concia

8:45 AM CrossFit

3 x 8 @ 65 lbs

14

Anu
Balu

6:30 AM CrossFit

2 x 8 @ 125 lbs

115# 1 set