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Components

Bench Press

Strict pull ups

Metcon

Clean and Jerk

Metcon

Overhead Squat

Settings

Workout

Fri

Main WOD

A1: Bench Press (3 x 5 , 70-75% Super set with A2)

Bench Press

Super set with A2
Rest 1 min / Rest 2 min

A2: Strict pull ups (3 x 8-12 , rest 2 min )

Maintain hollow position

B: Metcon (Time)

With a partner
Complete 4 rounds each of
300/250m row
8 burpees
2 rope climbs 15/12'

1 works / 1 rest

20 min cap

Team training

A: Clean and Jerk (3 x 2 , 85%)

Clean and Jerk

B: Metcon (Time)

5 rounds for time of
20 Russian KB swings 53/35
15 BF pull ups

Focus on quick transitions and all UB sets

C: Overhead Squat (3 x 3 , heavy as possible)

Overhead Squat

Accessory Work

A: Metcon (No Measure)

3 sets of
10 bridge up
5 Skin the Cats
1 min/side split stretch

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

Whiteboard:

Friday, May 05, 2017

Male Clients

1

Matt
Savoie

6:45 PM CrossFit

3 x 5 @ 235 lbs

2

Avery
Jessup

6:30 AM CrossFit

3 x 5 @ 225 lbs

worried about pec

2

Robert
Ball

4:30 PM CrossFit

3 x 5 @ 225 lbs

3

Dean
Durfee

9:00 AM CrossFit

3 x 5 @ 205 lbs

3

Joe
Vithayathil

9:00 AM CrossFit

3 x 5 @ 205 lbs

3

Paul
Schopp

5:30 PM CrossFit

1 x 5 @ 205 lbs

185x5, 195x5, 205x5

4

Martin
stringer

6:30 AM CrossFit

2 x 5 @ 200 lbs

last set 195

5

Steven
Gooding

11:30 AM CrossFit

3 x 5 @ 195 lbs

5

Jeff
Hough

11:30 AM CrossFit

2 x 5 @ 195 lbs

1x5@185

6

John
Rogacki

11:30 AM CrossFit

1 x 5 @ 185 lbs

165/175/185 (felt good, no spot, go up)

7

Adam
Michaud

6:30 AM CrossFit

3 x 5 @ 175 lbs

7

Todd
Findlay

4:30 PM CrossFit

3 x 5 @ 175 lbs

7

Chris
Pearcey

6:30 AM CrossFit

1 x 5 @ 175 lbs

5X155, 5X165, 5X175

7

Private

4:30 PM CrossFit

1 x 5 @ 175 lbs

7

Hugo
Cerda jr

4:30 PM CrossFit

1 x 5 @ 175 lbs

8

Private

11:30 AM CrossFit

3 x 5 @ 165 lbs

8

Jason
Martin

4:30 PM CrossFit

3 x 5 @ 165 lbs

8

Jeremy
Rigdon

4:30 PM CrossFit

2 x 5 @ 165 lbs

155,165,165

9

Jonathan
Bermudez

5: 30 AM CrossFit

3 x 5 @ 155 lbs

2 set 165#

9

Scott
Boss

5: 30 AM CrossFit

3 x 5 @ 155 lbs

9

Ken
Borst

11:30 AM CrossFit

1 x 5 @ 155 lbs

9

Mathew
Warren

5: 30 AM CrossFit

1 x 5 @ 155 lbs

10

Dave
Anderson

4:30 PM CrossFit

3 x 5 @ 145 lbs

10

Rob
D'Angelo

4:30 PM CrossFit

3 x 5 @ 145 lbs

135,145,155

10

Jens
Deppe

11:30 AM CrossFit

1 x 5 @ 145 lbs

2 x #135, 1 x #145

11

Chip
Ueltschey

5: 30 AM CrossFit

1 x 5 @ 135 lbs

12

Ram
Hernandez

5: 30 AM CrossFit

4 x 5 @ 115 lbs

13

Bill
Hoppe

9:00 AM CrossFit

3 x 5 @ 105 lbs

13

Dave
Mosher

9:00 AM CrossFit

3 x 5 @ 105 lbs

13

Kush
Pathak

4:30 PM CrossFit

3 x 5 @ 105 lbs

Female Clients

1

Haley
Bury

6:45 PM CrossFit

1 x 5 @ 130 lbs

2

Emilee
Jennings

11:30 AM CrossFit

1 x 5 @ 125 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

3 x 5 @ 105 lbs

3

Tracie
Miller

6:30 AM CrossFit

3 x 5 @ 105 lbs

4

Ali
Levy

6:30 AM CrossFit

1 x 5 @ 100 lbs

85,95,100

4

Su
Sparhawk

6:30 AM CrossFit

1 x 5 @ 100 lbs

85, 95, 100

5

Katelin
Turner

9:00 AM CrossFit

3 x 5 @ 95 lbs

6

Lisa
Romary

9:00 AM CrossFit

3 x 5 @ 85 lbs

6

Joyanna
Devos

6:30 AM CrossFit

1 x 5 @ 85 lbs

7

Elheese
Taylor

6:45 PM CrossFit

1 x 5 @ 75 lbs

55# 65# then 75#

8

Teresa
Morescalchi

5: 30 AM CrossFit

5 x 5 @ 65 lbs

55,65

9

Tara
Garrett

5: 30 AM CrossFit

1 x 5 @ 55 lbs

10

Colette
Matsuda

5: 30 AM CrossFit

1 x 4 @ 130 lbs