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Components

Back Squat

Snatch Balance

Metcon

Metcon

Snatch Grip Deadlift

Power Snatch

Metcon

Metcon

Settings

Workout

Mon

Main WOD

Back Squat (Establish a 1 RM in 20 min)

Back Squat

Snatch Balance (5 x 1 @ moderate light)

Snatch Balance

Focus is drive under fast and solid lockout

Metcon (Weight)

EMOM 10
Hang snatch + OH squat
60%+

Metcon (AMRAP - Rounds and Reps)

AMRAP 5 of
5 C2B pull ups - strict
5 box jumps 30/24

Work at 85%

Team training

Snatch Grip Deadlift (2 x 5 @ 70%)

Snatch Grip Deadlift

Then add high pull for
2 x 3 same #

Power Snatch (Every 30s Start at 60% of max PS)

Power Snatch

Sets 1-3 @ 60%
Sets 4-6 add 5#
Sets 7-9 add 5#

Metcon (Weight)

EMOM 10
Hang snatch + OH squat
60-70%

Metcon (AMRAP - Rounds and Reps)

AMRAP 12 @ 80% effort
5 strict C2B
7 Box jumps 30/24
9 KB full swings 70/53

Focus is moving and breathing
If you find yourself bent over looking for air, you're doing it wrong

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

Whiteboard:

Monday, March 28, 2016

Male Clients

1

John
Floersch

6:30 PM CrossFit

1 x 1 @ 377 lbs

2

Andrew
Yancy

5:30 PM CrossFit

1 x 1 @ 345 lbs

2

David
Fisher

5: 30 AM CrossFit

1 x 1 @ 345 lbs

2

Joe
Rayburn

6:30 PM CrossFit

1 x 1 @ 345 lbs

2

Rich
Roskopf

11:30 AM CrossFit

1 x 1 @ 345 lbs

+5

3

Bradley
O’Neal

4:30 PM CrossFit

1 x 1 @ 325 lbs

45, 135, 185, 225, 295, 315, 325

3

DAVE
RASMUSSEN

11:30 AM CrossFit

1 x 1 @ 325 lbs

3

Tom
Holt

4:30 PM CrossFit

1 x 1 @ 325 lbs

4

Aaron
Johnston

11:30 AM CrossFit

1 x 1 @ 315 lbs

4

Adam
Michaud

11:30 AM CrossFit

1 x 1 @ 315 lbs

4

Daniel
Thompson

6:30 AM CrossFit

1 x 1 @ 315 lbs

4

Drew
Rivera

4:30 PM CrossFit

1 x 1 @ 315 lbs

jumped from 315 to 340.... meh

5

Joe
Bell

4:30 PM CrossFit

1 x 1 @ 285 lbs

5

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 285 lbs

not pretty; 15# PR

6

Jason
Martin

4:30 PM CrossFit

1 x 1 @ 280 lbs

7

Andy
Mount

5: 30 AM CrossFit

1 x 1 @ 275 lbs

7

Private

5: 30 AM CrossFit

1 x 1 @ 275 lbs

7

Chris
Hickman

5:30 PM CrossFit

1 x 1 @ 275 lbs

7

Chris
Pearcey

5: 30 AM CrossFit

1 x 1 @ 275 lbs

135, 185, 215, 235, 265, 275

8

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 270 lbs

9

Dean
Durfee

6:30 AM CrossFit

1 x 1 @ 265 lbs

10

Paul
Schopp

5:30 PM CrossFit

1 x 1 @ 255 lbs

11

Jonathan
Bermudez

8:45 AM CrossFit

1 x 1 @ 245 lbs

11

Kevin
Putnam

5:30 PM CrossFit

1 x 1 @ 245 lbs

had to bail on 255

12

Bruce
Barnes

4:30 PM CrossFit

1 x 1 @ 235 lbs

13

Private

5:30 PM CrossFit

1 x 1 @ 225 lbs

14

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 205 lbs

Failed 215#

15

Private

5: 30 AM CrossFit

1 x 1 @ 200 lbs

16

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 195 lbs

Female Clients

1

Katelin
Turner

6:30 PM CrossFit

1 x 1 @ 237.5 lbs

2

Beth
Poore

4:30 PM CrossFit

1 x 1 @ 215 lbs

3

Courtney
Floersch

6:30 PM CrossFit

1 x 1 @ 200 lbs

3

Haley
Bury

6:30 PM CrossFit

1 x 1 @ 200 lbs

3

Private

6:30 PM CrossFit

1 x 1 @ 200 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 200 lbs

4

Katie
Longto

6:30 PM CrossFit

1 x 1 @ 195 lbs

Felt strong, went right to parallel

5

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 190 lbs

5

Katie
HIlgemann

5: 30 AM CrossFit

1 x 1 @ 190 lbs

6

Colleen
Beatty

8:45 AM CrossFit

1 x 8 @ 185 lbs

6

miki
hipp

11:30 AM CrossFit

1 x 2 @ 185 lbs

6

Andrea
Samudio

5:30 PM CrossFit

1 x 1 @ 185 lbs

6

Dawna
Graham

11:30 AM CrossFit

1 x 1 @ 185 lbs

7

Private

6:30 PM CrossFit

1 x 1 @ 175 lbs

7

Krysta
Besser

4:30 PM CrossFit

1 x 1 @ 175 lbs

8

Cheri
Lebrun

5: 30 AM CrossFit

1 x 1 @ 165 lbs

8

Kelsae
Stentzel

6:30 PM CrossFit

1 x 1 @ 165 lbs

9

Piper
Huber

6:30 PM CrossFit

1 x 1 @ 155 lbs

ran out of time to keep going

10

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 145 lbs

Failed 165

11

Keesa
Garcia

5:30 PM CrossFit

1 x 1 @ 135 lbs

12

Chelsea
Kilway

5:30 PM CrossFit

1 x 1 @ 130 lbs

13

Kaco
Newbury

11:30 AM CrossFit

1 x 1 @ 120 lbs

14

Lindsay
Durfee

8:45 AM CrossFit

3 x 8 @ 115 lbs

15

Jordan
Peterson

8:45 AM CrossFit

6 x 8 @ 85 lbs