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Components

Back Squat

30 squat clean thrusters

Metcon

Metcon

Snatch

Clean and Jerk

Metcon

Back Squat

Settings

Workout

Fri

Main WOD

A: Back Squat (1 x 20 AHAP in 12-15 min)

Back Squat

B: 30 squat clean thrusters (1 set - 12 min cap - Red zone)

30 squat clean thrusters for time
Men - 135#
Women - 95#

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 3 of
5 burpees
10 TTB

Red zone

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 3 of
5 KB swing Russian 70/53
5 Goblet squats

Team training

B: Snatch (3 x 3 @ 80%- add 5#)

Snatch

C: Clean and Jerk (3 x 3 @ 80% - add 5#)

Clean and Jerk

D: Metcon (Time)

For time
800m run
20 strict HSPU
20 strict C2B
800m run

16 min cap - scale to finish

E: Back Squat (1 x 20 AHAP )

Back Squat

Accessory Work

AA: Metcon (No Measure)

3 sets of
10 x IYT w/light weight
Rest 1 min
10 ring dips
Rest 1 min
5 / leg BSS @ 1/4 BW per hand

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

Whiteboard:

Friday, April 14, 2017

Male Clients

1

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 20 @ 260 lbs

warmup: 1x8@135, 3x5@185, 225, 245

2

Tom
Holt

4:30 PM CrossFit

1 x 20 @ 247.5 lbs

3

David
Fisher

5: 30 AM CrossFit

1 x 20 @ 245 lbs

3

Joe
Vithayathil

4:30 PM CrossFit

1 x 20 @ 245 lbs

last three were rough

4

Josh
Hackett

11:30 AM CrossFit

1 x 20 @ 225 lbs

4

Private

5:30 PM Competitive Cross...

1 x 20 @ 225 lbs

4

Rob
Boek

6:30 AM CrossFit

1 x 20 @ 225 lbs

5

Todd
Findlay

4:30 PM CrossFit

1 x 20 @ 215 lbs

6

Martin
stringer

6:45 PM CrossFit

1 x 20 @ 205 lbs

X20

7

Adam
Michaud

6:30 AM CrossFit

1 x 20 @ 195 lbs

7

Chris
Pearcey

6:30 AM CrossFit

1 x 20 @ 195 lbs

8

Andrew
Yancy

5:30 PM CrossFit

1 x 20 @ 190 lbs

8

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 20 @ 190 lbs

5#+

9

Dean
Durfee

9:00 AM CrossFit

1 x 20 @ 185 lbs

25 ub

9

Mathew
Warren

5: 30 AM CrossFit

1 x 20 @ 185 lbs

9

Matthew
Zola

4:30 PM CrossFit

1 x 20 @ 185 lbs

10

John
Rogacki

11:30 AM CrossFit

1 x 20 @ 175 lbs

could have gone higher for sure

11

Fred
Peterson

11:30 AM CrossFit

1 x 20 @ 165 lbs

11

James
Nash

11:30 AM CrossFit

1 x 20 @ 165 lbs

12

Jason
Martin

4:30 PM CrossFit

1 x 20 @ 155 lbs

too light

13

Chip
Ueltschey

5: 30 AM CrossFit

1 x 20 @ 145 lbs

14

Jens
Deppe

11:30 AM CrossFit

1 x 20 @ 135 lbs

14

Scott
Boss

6:30 AM CrossFit

1 x 20 @ 135 lbs

15

Dave
Mosher

9:00 AM CrossFit

1 x 20 @ 125 lbs

16

Kush
Pathak

5:30 PM CrossFit

1 x 20 @ 115 lbs

16

Tim
Larkin

9:00 AM CrossFit

1 x 20 @ 115 lbs

17

Bill
Hoppe

9:00 AM CrossFit

1 x 20 @ 100 lbs

Female Clients

1

Rana
Schnaubelt

4:30 PM CrossFit

1 x 20 @ 170 lbs

Thanks for pushing me, Mike

2

Haley
Bury

6:45 PM CrossFit

1 x 20 @ 155 lbs

3

Emilee
Jennings

4:30 PM CrossFit

1 x 20 @ 135 lbs

3

Katelin
Turner

9:00 AM CrossFit

1 x 20 @ 135 lbs

should've gone heavier

4

Ali
Levy

6:45 PM CrossFit

1 x 20 @ 125 lbs

4

Tracie
Miller

6:30 AM CrossFit

1 x 20 @ 125 lbs

5

Lissa
Wickstrom

4:30 PM CrossFit

1 x 20 @ 115 lbs

6

Private

5:30 PM Competitive Cross...

1 x 20 @ 110 lbs

7

Piper
Huber

6:45 PM CrossFit

1 x 20 @ 105 lbs

7

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 20 @ 105 lbs

8

Julie
Peterson

11:30 AM CrossFit

1 x 20 @ 95 lbs

8

Su
Sparhawk

6:30 AM CrossFit

1 x 20 @ 95 lbs

Actually front squats

9

Joyanna
Devos

9:00 AM CrossFit

2 x 20 @ 85 lbs

9

Colleen
James

11:30 AM CrossFit

1 x 20 @ 85 lbs

9

Jennifer
Larson

11:30 AM CrossFit

1 x 20 @ 85 lbs

could have done 5 more #'s

10

Elheese
Taylor

6:45 PM CrossFit

1 x 20 @ 70 lbs