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Components

Metcon

Metcon

Clean/Jerk BB warm up

Power Clean

Metcon

Handstand Push-ups

Metcon

Settings

Workout

Tues

Main WOD

A: Metcon (Time)

5 rounds for time of
5 deadlift - 165/115
5 burpee over bar
SPRINT!!

B: Metcon (Time)

For time
21 KB swing - 53/35 - 3/4 high
21 Pullups
42 DUs
15 KB sw
15 pullups
30 DUs
9 KB sw
9 pullups
18 DUs

8 min cap

Rx+ - all UB sets

Team training

A: Clean/Jerk BB warm up (2Xs)

Complete complex 2 Xs through with an empty bar

Clean high pull from hip x 3
Power clean from knee x 3
Front squat x 3
Clean from knee x 3
Power jerk x 3
Split jerk x 3

B: Power Clean (5 x 2, 85%)

Power Clean

C: Metcon (Time)

21-15-9 of
Thrusters 115/75
Box jumps 24/20

D: Handstand Push-ups (Clusters 5.5.5 x 3 strict)

Handstand Push-ups

Pick a number you can complete all clusters with
Rest 20s / rest 3 min

Accessory Work

A: Metcon (Weight)

3 sets of
5 weighted ring pullups
Rest 1 min
5/leg Russian step up w/1 arm OH KB hold
Rest 2 min

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

Whiteboard:

Tuesday, May 09, 2017

Male Clients

1

Joe
Vithayathil

11:30 AM CrossFit

1:21

2

John
Rogacki

11:30 AM CrossFit

1:22

3

Hugo
Cerda jr

4:30 PM CrossFit

1:25

4

Private

4:30 PM CrossFit

1:28

5

Avery
Jessup

6:30 AM CrossFit

1:35

6

Rob
D'Angelo

4:30 PM CrossFit

1:38

7

Chris
Pearcey

6:30 AM CrossFit

1:40

8

Zachary
Grosshandler

5: 30 AM CrossFit

1:44

9

Jeremy
Rigdon

4:30 PM CrossFit

1:56

10

Mathew
Warren

5: 30 AM CrossFit

1:57

11

Ken
Borst

11:30 AM CrossFit

2:14

12

Carl
Hickerson

6:30 AM CrossFit

2:25

13

Todd
Findlay

4:30 PM CrossFit

2:26

14

Paul
Schopp

5:30 PM CrossFit

2:39

15

Jason
Martin

4:30 PM CrossFit

2:46

16

Tim
Larkin

11:30 AM CrossFit

2:53

17

Private

9:00 AM CrossFit

2:14

18

Private

5: 30 AM CrossFit

2:30

19

Jens
Deppe

11:30 AM CrossFit

2:45

#155

20

Jason
Roraback

4:30 PM CrossFit

2:51

21

Ram
Hernandez

5: 30 AM CrossFit

3:44

115#

Female Clients

1

Rana
Schnaubelt

4:30 PM CrossFit

1:45

2

Jessica
Schatz

5: 30 AM CrossFit

1:54

3

Haley
Bury

5: 30 AM CrossFit

2:04

4

Rachael
Henry

4:30 PM CrossFit

2:09

5

Tracie
Miller

6:30 AM CrossFit

2:15

6

Private

6:45 PM CrossFit

2:17

7

Jennifer
Larson

11:30 AM CrossFit

2:25

8

Katelin
Turner

6:45 PM CrossFit

2:35

spent way too much time trying to coun t

9

Elheese
Taylor

6:45 PM CrossFit

2:46

10

Karol
Anderson

11:30 AM CrossFit

2:49

burn is helping!

11

Ali
Levy

6:45 PM CrossFit

2:52

12

Anu
Balu

6:30 AM CrossFit

3:14

13

Teresa
Morescalchi

5: 30 AM CrossFit

2:22

95#

14

Ava
Streater

6:45 PM CrossFit

2:37

95lbs