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Components
5k Row
Metcon
Deadlift
Snatch Balance
Hang snatch / OH sq / ...
Metcon
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Tues - Beaverton Strength and Conditioning
Class
(All)
5: 30 AM CrossFit
6:30 AM CrossFit
8:45 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):
72 (35/37)
Workout
Tues
Main WOD
5k Row (Time)
Max Effort 5k Row
5k Row
Metcon (Weight)
Take 20 min and build to a heavy hang snatch
Focus on jumping hard, solid lockout, deep squat in receiving bar
1 group will row while other does snatch work, then switch off
Team training
Deadlift (3 x 5 @ 80%)
Deadlift
Snatch Balance (5 x 1 ,build over sets)
Snatch Balance
Hang snatch / OH sq / snatch (EMOM 10 @ 75-80%)
1 hang power snatch
1 OH squat
1 full snatch
Metcon (Time)
21-15-9 of
Box jump 30/24
C2B pullups
Metcon (3 Rounds for reps)
Accessory work off to side
Clusters of MU / bar MU
3.3.3 x 3 , rest 15s / rest 2 min
Scale as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 05, 2016
Male Clients
1
Aaron
Johnston
6:45 PM CrossFit
17:28
17:28.1. 7 sec PR
2
Joe
Rayburn
6:45 PM CrossFit
17:51
3
Skip
Henkel
5:30 PM CrossFit
18:39
4
Mathew
Warren
5: 30 AM CrossFit
18:51
After Snatch
5
Private
5: 30 AM CrossFit
18:57
6
Mike
Ford
4:30 PM CrossFit
19:06
7
John
Floersch
5:30 PM CrossFit
19:12
8
Rich
Roskopf
11:30 AM CrossFit
19:19
1:04 PR
9
Jens
Deppe
11:30 AM CrossFit
19:25
10
Dean
Durfee
11:30 AM CrossFit
19:28
11
Drew
Rivera
11:30 AM CrossFit
19:29
12
Dave
Anderson
4:30 PM CrossFit
19:30
13
John
Rogacki
11:30 AM CrossFit
19:33
14
Bradley
O'Neal
4:30 PM CrossFit
19:49
15
Private
5: 30 AM CrossFit
19:56
15
Private
8:45 AM CrossFit
19:56
16
Chris
Pearcey
6:30 AM CrossFit
20:09
Skee-lo!!!
17
Todd
Findlay
4:30 PM CrossFit
20:10
18
Paul
Schopp
5:30 PM CrossFit
20:35
19
Jason
Martin
4:30 PM CrossFit
20:42
20
Dylan
Graham
6:45 PM CrossFit
20:52
20
Fred
Peterson
5: 30 AM CrossFit
20:52
21
Matthew
Zola
6:45 PM CrossFit
21:04
21:03.5
22
Bruce
Barnes
4:30 PM CrossFit
21:24
23
Daniel
Thompson
8:45 AM CrossFit
21:30
23
Les
Davis
6:30 AM CrossFit
21:30
24
Alex
Matsuda
5: 30 AM CrossFit
22:58
25
Will
Mahoney
11:30 AM CrossFit
23:07
26
Jonathan
Bermudez
5: 30 AM CrossFit
23:10
27
Joe
Bell
4:30 PM CrossFit
18:59
28
Private
5: 30 AM CrossFit
20:58
29
bill
hall
6:45 PM CrossFit
21:21
30
Dave
Mosher
8:45 AM CrossFit
21:37
31
Jeff
Hough
8:45 AM CrossFit
22:00
32
DAVE
RASMUSSEN
5: 30 AM CrossFit
22:19
Female Clients
1
Sarah
Allgood
5:30 PM Competitive Cross...
21:13
2
Beth
Poore
4:30 PM CrossFit
21:47
3
Katelin
Turner
4:30 PM CrossFit
22:06
4
Courtney
Floersch
5:30 PM CrossFit
22:17
5
Private
6:45 PM CrossFit
22:33
6
Chelsea
Kilway
5:30 PM CrossFit
22:34
7
Haley
Bury
6:45 PM CrossFit
22:37
8
Alex
Newell
5:30 PM CrossFit
22:59
9
Lindsay
Durfee
11:30 AM CrossFit
23:00
10
Colette
Matsuda
5: 30 AM CrossFit
23:15
11
Deb
Quitmeyer
5:30 PM CrossFit
23:36
12
Piper
Huber
6:45 PM CrossFit
23:48
13
Anu
Balu
5: 30 AM CrossFit
23:59
13
Karen
Mount
11:30 AM CrossFit
23:59
14
Tomi
Schopp
5:30 PM CrossFit
24:00
15
Taiisha
Pleasant
6:45 PM CrossFit
24:05
15
Teresa
Morescalchi
8:45 AM CrossFit
24:05
16
Rana
Schnaubelt
4:30 PM CrossFit
24:22
17
Nathalie
Mateer
5: 30 AM CrossFit
24:29
I rx'd it! Lol
18
Karol
Anderson
4:30 PM CrossFit
24:33
19
Katie
Longto
5:30 PM CrossFit
25:01
20
Jasmine
Eoff
5:30 PM CrossFit
28:14
21
Private
11:30 AM CrossFit
28:33
22
Jordan
Peterson
8:45 AM CrossFit
22:13
23
Keesa
Garcia
5:30 PM CrossFit
23:31
24
Katie
HIlgemann
5: 30 AM CrossFit
23:39
25
Kelsae
Stentzel
11:30 AM CrossFit
23:55
26
Jessica
Riordan
6:45 PM CrossFit
24:21
27
Carolyn
Concia
8:45 AM CrossFit
24:30
28
Stephanie
Noell
5: 30 AM CrossFit
25:17
29
Kaco
Newbury
5: 30 AM CrossFit
25:30
30
Deb
Reser
4:30 PM CrossFit
25:34
31
Kate
Kauffman
4:30 PM CrossFit
25:47
32
Adrienne
Ashmanskas
5: 30 AM CrossFit
26:00
33
Shannon
Wiltz
8:45 AM CrossFit
26:25
No likey
34
Meihui
Li
6:45 PM CrossFit
27:40
35
Holley
Chiaverotti
6:45 PM CrossFit
0:00
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