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Components

Back Squat

Metcon

4-3-2-1 test

2 position clean and jerk

30 squat cleans for time

100 cal AB

Settings

Workout

Mon

Main WOD

A: Back Squat (Clusteers 5.5.5 x 3 @ +10#)

Back Squat

Rest 30s b/t clusters
Rest 3 min b/t sets
One person does complete cluster, then next person goes.....

B: Metcon (Time)

3 rounds for time of
50/40 cal row
30 wallball
10 Power cleans 135/95

Stagger start as needed

Team training

A: 4-3-2-1 test (AMRAP - Reps)

4 min max cal AD
Rest 1 min
3 min max rep back squat @ BW
Rest 1 min
2 min max rep pull ups
Rest 1 min
1 min max rep S2OH 135/95

B: Metcon (No Measure)

Clean complex warm up x 2
Clean high pull x 6
Power clean from hang x 6
Clean from below knee x 6
Power jerk x 6
Split jerk x 6

2 position clean and jerk (Build to a heavy in 20 min)

1 clean from above knee
1 clean from floor
1 jerk

C: 30 squat cleans for time (30 reps for time)

Men - 225#
Women - 135#

Accessory Work

AA: Metcon (No Measure)

4 sets of
15 push ups
10 chin ups
5 tall box jumps

AB: 100 cal AB (Time)

100 cal AB for time

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

Whiteboard:

Monday, March 27, 2017

Male Clients

1

Matt
Savoie

6:45 PM CrossFit

3 x 15 @ 285 lbs

5x5x5 / 2 min rest x 3

2

David
Fisher

5: 30 AM CrossFit

1 x 5 @ 275 lbs

3

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 5 @ 255 lbs

205, 235, 255

4

Josh
Hackett

11:30 AM CrossFit

1 x 5 @ 245 lbs

1x225 1x235 1x245

5

Dean
Durfee

9:00 AM CrossFit

9 x 5 @ 225 lbs

5

Rich
Roskopf

5:30 PM CrossFit

1 x 15 @ 225 lbs

165/195/225

6

Chris
Pearcey

6:30 AM CrossFit

6 x 5 @ 195 lbs

6

Adam
Michaud

6:30 AM CrossFit

2 x 5 @ 195 lbs

Only 2 sets, time got cut short.

6

Mathew
Warren

5: 30 AM CrossFit

1 x 5 @ 195 lbs

7

Steven
Gooding

6:45 PM CrossFit

3 x 5 @ 185 lbs

X3

7

Jeff
Hough

11:30 AM CrossFit

2 x 5 @ 185 lbs

cluster to the box

7

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 5 @ 185 lbs

155,175,185

7

Sean
Weeks

11:30 AM CrossFit

1 x 5 @ 185 lbs

1 set of 5 on #3 time.

8

Matthew
Zola

11:30 AM CrossFit

1 x 5 @ 175 lbs

5.5.5 cluster

9

Tim
Larkin

9:00 AM CrossFit

3 x 5 @ 165 lbs

9

Carl
Hickerson

6:30 AM CrossFit

2 x 5 @ 165 lbs

10

Dave
Mosher

9:00 AM CrossFit

3 x 5 @ 155 lbs

135, 145, 155

10

Jason
Martin

4:30 PM CrossFit

3 x 5 @ 155 lbs

10

Jens
Deppe

11:30 AM CrossFit

3 x 5 @ 155 lbs

clusters

10

Private

5: 30 AM CrossFit

3 x 5 @ 155 lbs

10

Rob
D'Angelo

4:30 PM CrossFit

3 x 5 @ 155 lbs

10

Paul
Schopp

5:30 PM CrossFit

1 x 15 @ 155 lbs

5,5,5 x 135 5,5,5 x 145 5,5,5 x155

10

Jon
Searle

5: 30 AM CrossFit

1 x 5 @ 155 lbs

front squat

11

Private

11:30 AM CrossFit

3 x 5 @ 145 lbs

11

Jay
Davis

6:30 AM CrossFit

3 x 5 @ 145 lbs

Female Clients

1

Haley
Bury

6:45 PM CrossFit

3 x 5 @ 175 lbs

2

Katelin
Turner

6:45 PM CrossFit

3 x 5 @ 165 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

3 x 5 @ 155 lbs

3

Tracie
Miller

6:30 AM CrossFit

1 x 5 @ 155 lbs

4

Ali
Levy

6:45 PM CrossFit

3 x 5 @ 125 lbs

4

Anu
Balu

6:30 AM CrossFit

3 x 5 @ 125 lbs

115#, rushed and ran out of time

4

Courtney
Floersch

6:45 PM CrossFit

3 x 5 @ 125 lbs

4

Emilee
Jennings

4:30 PM CrossFit

1 x 5 @ 125 lbs

5

Lisa
Romary

9:00 AM CrossFit

3 x 5 @ 85 lbs

1st set 90lbs

5

Piper
Huber

6:45 PM CrossFit

3 x 5 @ 85 lbs

From ground

5

Shannon
Wiltz

9:00 AM CrossFit

3 x 5 @ 85 lbs

5

Colleen
James

6:30 AM CrossFit

1 x 5 @ 85 lbs

6

Kelsae
Stentzel

11:30 AM CrossFit

3 x 5 @ 75 lbs

7

Beckie
Crocker

4:30 PM CrossFit

3 x 5 @ 65 lbs

Ladies bar plus 10lbs each side

8

Karol
Anderson

11:30 AM CrossFit

3 x 5 @ 55 lbs