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Components
Push Jerk
Bench Press
STRICT PRESS 1 x 3
Metcon
Snatch
Clean and Jerk
Metcon
Front Squat
Metcon
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Fri - 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):
9 (8/1)
Workout
Fri
Main WOD
Skill
SA: Push Jerk (5-6 min drill)
Push Jerk
A1: Bench Press (5 x 5 , 75% +)
Bench Press
A2: STRICT PRESS 1 x 3 (5 x 5 , moderate)
Build to a 3 rep max
Super set with A1
Rest 1 min
Rest 2 - 3 min
B: Metcon (Time)
For time
50 wall ball - 20/14
30 pull ups
10 power snatch 135/95
30 pull ups
50 wall ball
15 min cap - scale to finish
Rx+ - 25/16
Strict pull up
155/110
Team training
A1: Snatch (Build to a max)
Snatch
A2: Clean and Jerk (Build to a max)
Clean and Jerk
Pick one, either snatch OR
C/J
B: Metcon (Time)
For time
100 cal AD
75 wallball
50 KB swing 3/4 - 70/53
25 HSPU
50 KB swing
75 wallball
100 cal row
C: Front Squat (3 x 8 , 65-70%)
Front Squat
Accessory Work
AA: Metcon (Weight)
3 sets of
1 arm DB row x 8/arm - heavy
Rest 1 min
1 arm DB push press x 8
Rest 1 min
AB: Metcon (AMRAP - Rounds)
3 x 20 alt OH lunges
Snatch grip barbell
95/65
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, April 28, 2017
Male Clients
1
Jon
Searle
5: 30 AM CrossFit
1 x 1 @ 95 lbs
2
Bill
Hoppe
9:00 AM CrossFit
1 x 3 @ 60 lbs
3
Scott
Boss
6:30 AM CrossFit
5 x 5 @ 5 lbs
3
Andy
Mount
6:30 AM CrossFit
1 x 1 @ 5 lbs
4
Fred
Peterson
11:30 AM CrossFit
1 x 1 @ 2 lbs
5
Ken
Borst
11:30 AM CrossFit
1 x 1 @ 0.45 lbs
PR
6
Dave
Mosher
9:00 AM CrossFit
3 x 5 @ 0 lbs
6
Aaron
Johnston
11:30 AM CrossFit
1 x 1 @ 0 lbs
Female Clients
1
Su
Sparhawk
6:30 AM CrossFit
1 x 1 @ 0 lbs
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