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Components

Metcon

Snatch BB warm up

Power Snatch

Behind the Neck Press

Metcon

Front Squat

Metcon

Settings

Workout

Mon

Main WOD

A: Metcon (No Measure)

3 sets not for time of
50-60 DUs
8-12 TTB
6 Tall box jumps
30-36" +

10 min

B: Metcon (3 Rounds for time)

3 sets each for times of
25/20 cal AD
10 back squats 135/95
5 burpee box jumps 24/20

Rx+ - 165/115
30/24

Team training

A: Snatch BB warm up (2Xs through)

Snatch high pull from hip x 6
Power snatch from knee x 6
OH squat x 6
Snatch from knee x 6

A: Power Snatch (5 x 2 , 85%)

Power Snatch

B: Behind the Neck Press (3 x 5 , 60-65%)

Press from back rack.

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
5 deadlifts 225/155
1 legless rope climb 15/12'

D: Front Squat (3 x 8 , add 10#)

Front Squat

Accessory Work

A: Metcon (Weight)

3 sets each of
1 min plank weighted
From 2 boxes and belt/KB
Rest 1 min
10 ring push ups @ 31X1
Rest 2 min

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

Whiteboard:

Monday, May 08, 2017

Male Clients

1

Josh
Hackett

11:30 AM CrossFit

1:32

2

Aaron
Johnston

11:30 AM CrossFit

3:50

3

HP
Park

4:30 PM CrossFit

4:52

4

Mathew
Warren

5: 30 AM CrossFit

4:53

5

Chris
Pearcey

6:30 AM CrossFit

5:14

6

Rob
D'Angelo

4:30 PM CrossFit

5:22

7

Joe
Vithayathil

11:30 AM CrossFit

5:29

1st rd rx+ could barely do 30' box

8

Dave
Anderson

4:30 PM CrossFit

5:56

9

John
Rogacki

11:30 AM CrossFit

5:59

10

Matt
Savoie

6:45 PM CrossFit

6:25

11

Dean
Durfee

9:00 AM CrossFit

6:46

12

Paul
Schopp

5:30 PM CrossFit

5:08

13

Jens
Deppe

11:30 AM CrossFit

5:34

#95 squats

14

Private

9:00 AM CrossFit

5:37

15

Private

5: 30 AM CrossFit

6:02

16

Carl
Hickerson

6:30 AM CrossFit

7:01

#115, Threw up after Rd 1

17

Jeff
Hough

11:30 AM CrossFit

7:16

95lb

18

Jonathan
Bermudez

9:00 AM CrossFit

7:19

115

19

Jeremy
Rigdon

4:30 PM CrossFit

7:35

135# 1st round. 115# rest. 20"box

20

Dave
Mosher

9:00 AM CrossFit

7:40

95# BS

21

Ram
Hernandez

5: 30 AM CrossFit

8:45

95# back squats and 20" box

22

Bill
Hoppe

9:00 AM CrossFit

0:00

15 cal bike, 75# back squat, burpee box steps

22

KANDA
PALANISAMY

6:45 PM CrossFit

0:00

22

Martin
stringer

6:45 PM CrossFit

0:00

total time 10:36

Female Clients

1

Haley
Bury

6:45 PM CrossFit

5:14

2

Tracie
Miller

6:30 AM CrossFit

6:31

3

Colette
Matsuda

5: 30 AM CrossFit

5:48

4

Katelin
Turner

6:45 PM CrossFit

5:51

5

Rana
Schnaubelt

4:30 PM CrossFit

6:04

6

Ali
Levy

6:45 PM CrossFit

6:13

7

Elheese
Taylor

6:45 PM CrossFit

6:57

8

Private

6:45 PM CrossFit

6:59

9

Anu
Balu

6:30 AM CrossFit

7:58

10

Lauren
Savoie

6:45 PM CrossFit

9:59

11

Lindsay
Durfee

4:30 PM CrossFit

6:20

75#

12

Teresa
Morescalchi

5: 30 AM CrossFit

6:45

65#

13

Ava
Streater

6:45 PM CrossFit

8:05

Back squat 65 lbs

14

Jennifer
Larson

11:30 AM CrossFit

10:10