Public Whiteboard

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Components

Strict Hand Stand Pushups

Metcon

Settings

Workout

Double Jeopardy

Skill Work

Strict Hand Stand Pushups (On the 1:30 x 5 Sets: 1 Set of SHSPU)

Scale accordingly so you can get at least 5 reps per set

Metcon

Metcon (5 Rounds for weight)

On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
*Build in Power Snatch Weight Each Round*

Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day. These reps do not need to be completed touch and go.
Record all 5 weights used, with the final score being the heaviest weight lifted

Accessory

3 rounds
Dual KB front rack carries x 50ft
Bent over chainsaw row x 12 total https://www.youtube.com/watch?v=XeticUCSb9Y
Negative chin ups x 5 ( 3 sec lowering)

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

Whiteboard:

Tuesday, March 03, 2020

Male Clients

1

Josh
Sisk

3:30pm CrossFit

5 x 12

2

Andrew
Starsick

6:30pm CrossFit

5 x 11

3

Naby
Damarputra

4:30pm CrossFit

5 x 10

3

Ryan
Cain

6:00am CrossFit

5 x 10

4

Greg
Eddy

4:30pm CrossFit

5 x 8

5

Nate
Smith

6:00am CrossFit

5 x 7

6

adam
charlton

3:30pm CrossFit

5 x 6

6

Tyler
Messenger

8:00am CrossFit

5 x 6

7

Bobby
Maldonado

12:00pm CrossFit

5 x 5

7

Bobby
Stanley

4:30pm CrossFit

5 x 5

7

Rick
Kyle

6:30pm CrossFit

5 x 5

8

Private

6:30pm CrossFit

5 x 3

9

davidj
myers

5:30pm CrossFit

5 x 0

10

Ray
Betler

3:30pm CrossFit

5 x 40

Pike PU’s

11

Mark
Victor

6:30pm CrossFit

5 x 25

Off box

12

Brandon
Cook

5:30pm CrossFit

5 x 5

12

Karthi
M

6:30pm CrossFit

5 x 5

12

Robert
Stansbury

5:30pm CrossFit

5 x 5

4 last set. 25 lb plate

13

Chuck
Scatterday

12:00pm CrossFit

5 x 3

15 total

14

Private

6:30pm CrossFit

5 x 0

Female Clients

1

Phylicia
Hixson

5:30pm CrossFit

5 x 5

2

Briana
Kocher

6:30pm CrossFit

5 x 4

3

Nicole
Opbroek

12:00pm CrossFit

5 x 15

Push press from floor with hand weights

4

Nicoletta
Ciampa

6:00am CrossFit

5 x 8

Box

5

Cindy
Victor

6:30pm CrossFit

5 x 6

Seated presses, 15#

5

Marcie
Carroll

6:30pm CrossFit

5 x 6

Seated presses

6

Amy
Brock

5:30pm CrossFit

5 x 5

An mat for 3 sets, ab Mat & 10lb plate for 2 sets

6

Amy
Brock

5:30pm CrossFit

5 x 5

An mat for 3 sets, ab Mat & 10lb plate for 2 sets

6

Andrea
Johnston

8:00am CrossFit

5 x 5

Pike on box

6

April
Marshalek

3:30pm CrossFit

5 x 5

6

Brandi
Naylor

3:30pm CrossFit

5 x 5

Ab Mat+ 10 plate then 25 plate last 2 rounds

6

Hana
Thixton-Nolan

6:00am CrossFit

5 x 5

Deficit to abmat 5-5-5-4-4

6

Kayla
Brand

6:00am CrossFit

5 x 5

Kipping w/ plate

6

Rachel
Allio

4:30pm CrossFit

5 x 5

10 or 15# plates

6

Taylor
Wroblewski

12:00pm CrossFit

5 x 5

Two ab matts for strict

7

Lexi
Douglas

5:30pm CrossFit

5 x 3

2 kipping +1 negative

8

Katherine
Craig

6:00am CrossFit

5 x 0

8

Sarah
Jordan

8:00am CrossFit

5 x 0

Pike position