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Components
Snatch BB warm up
Metcon
Snatch
Snatch BB warm up
Power Snatch
Snatch
Metcon
RDL
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
Date
Workout
Tues - Beaverton Strength and Conditioning
Class
(All)
5: 30 AM CrossFit
6:30 AM CrossFit
9:00 AM CrossFit
11:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
5:30 PM Competitive CrossFit Class
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (6/5)
Workout
Tues
Main WOD
A: Snatch BB warm up (2 Xs )
Snatch high pull from hip x 6
Power snatch from knee x 6
OH squat x 6
Snatch from knee x 6
B: Metcon (Time)
3 rounds for time of
30 DUs
15 power snatch 75/55
200m run
Time cap - 12 min
C: Snatch (EMOM 5 x 2 reps @ 60%+ - build)
Snatch
Team training
A: Snatch BB warm up
Snatch high pull from hip x 6
Power snatch from knee x 6
OH squat x 6
Snatch from knee x 6
B: Power Snatch (3 x 3 @ 80%)
Power Snatch
C: Snatch (3 x 2 @ 80%)
Snatch
D: Metcon (3 Rounds for time)
30/20 cal bike
15 wallball 25/16
10 HSPU
Rest 3 min
3 sets
E: RDL (3 x 8 @ moderate)
Romanian Deadlift
Accessory Work
AA: Metcon (No Measure)
4 sets of
1 min HS hold - face wall
1 min L-sit
1 min OH squat hold - PVC
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Tuesday, April 04, 2017
Male Clients
1
Chris
Pearcey
6:30 AM CrossFit
2 x 1 @ 45 lbs
1
Clayton
De Laney
5:30 PM Competitive Cross...
2 x 1 @ 45 lbs
1
John
Rogacki
11:30 AM CrossFit
2 x 1 @ 45 lbs
1
Fred
Peterson
5: 30 AM CrossFit
1 x 1 @ 45 lbs
1
Jeremy
Rigdon
4:30 PM CrossFit
1 x 1 @ 45 lbs
1
Rob
D'Angelo
4:30 PM CrossFit
1 x 1 @ 45 lbs
Female Clients
1
Anu
Balu
6:30 AM CrossFit
2 x 1 @ 35 lbs
1
Katelin
Turner
11:30 AM CrossFit
2 x 1 @ 35 lbs
1
Haley
Bury
6:45 PM CrossFit
1 x 1 @ 35 lbs
1
Kathy
Lohne
6:30 AM CrossFit
1 x 1 @ 35 lbs
1
Su
Sparhawk
6:30 AM CrossFit
1 x 1 @ 35 lbs
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