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Components

1 leg kb dl

Deadlift

Metcon

Clean

Split Jerk

Metcon

Metcon

Settings

Workout

Mon

Main WOD

A: 1 leg kb dl (3 x 8/leg - light)

B: Deadlift (Build to a max in 20 min)

Deadlift

Reps as follows
5 x 60%
3 x 70%
2 x 80%
1 x 90%
1 x max

C: Metcon (AMRAP - Reps)

In 5 min
60/50 cal bike
Max rep power snatch
135/95
Score is reps

Team training

A: Clean (Clusters 2.2.2 x 3)

Clean

Rest 10s bt singles
Rest 20s bt clusters
Rest 3 min bt sets

B: Split Jerk (3 x 2 , 85% +)

Split Jerk

C: Metcon (Time)

3 rounds of
20 TTB
20 HSPU

Rest 6 min, then D

D: Metcon (Time)

21-15-9 of
OH squat 135/95
Burpee box jump 24/20

Accessory Work

A: Metcon (No Measure)

3 sets of
25 Supermans
Rest 1 min
10 Windmills/arm
Rest 1 min

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

Whiteboard:

Monday, May 15, 2017

Male Clients

1

John
Rogacki

11:30 AM CrossFit

3 x 16 @ 53 lbs

1

Matt
Savoie

6:45 PM CrossFit

3 x 8 @ 53 lbs

1

phil
sobolewski

5: 30 AM CrossFit

3 x 8 @ 53 lbs

1

Zachary
Grosshandler

5: 30 AM CrossFit

3 x 8 @ 53 lbs

1

HP
Park

4:30 PM CrossFit

1 x 8 @ 53 lbs

2

Adam
Michaud

6:30 AM CrossFit

3 x 8 @ 35 lbs

2

Private

5: 30 AM CrossFit

3 x 8 @ 35 lbs

2

Steven
Gooding

11:30 AM CrossFit

3 x 8 @ 35 lbs

2

Tim
Larkin

5:30 PM CrossFit

3 x 8 @ 35 lbs

2

Andy
Mount

9:00 AM CrossFit

1 x 8 @ 35 lbs

2

Fred
Peterson

4:30 PM CrossFit

1 x 8 @ 35 lbs

2

Hugo
Cerda jr

4:30 PM CrossFit

1 x 8 @ 35 lbs

2

Jason
Roraback

4:30 PM CrossFit

1 x 8 @ 35 lbs

2

Ken
Borst

11:30 AM CrossFit

1 x 8 @ 35 lbs

2

Mathew
Warren

5: 30 AM CrossFit

1 x 8 @ 35 lbs

2

Ram
Hernandez

5: 30 AM CrossFit

1 x 8 @ 35 lbs

3

Ryan
Manwiller

6:30 AM CrossFit

1 x 8 @ 26 lbs

4

Bill
Hoppe

9:00 AM CrossFit

3 x 8 @ 18 lbs

5

Paul
Schopp

5:30 PM CrossFit

4 x 8 @ 0 lbs

5

Aaron
Johnston

4:30 PM CrossFit

3 x 8 @ 0 lbs

Orange

5

Andrew
Yancy

5:30 PM CrossFit

3 x 8 @ 0 lbs

green

Female Clients

1

Colette
Matsuda

5: 30 AM CrossFit

3 x 8 @ 35 lbs

1

Haley
Bury

6:45 PM CrossFit

3 x 8 @ 35 lbs

1

Katelin
Turner

6:45 PM CrossFit

3 x 8 @ 35 lbs

2

Elheese
Taylor

6:45 PM CrossFit

3 x 8 @ 26 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

3 x 8 @ 26 lbs

2

Su
Sparhawk

6:30 AM CrossFit

1 x 8 @ 26 lbs

3

Greeshma
Koppula

6:30 AM CrossFit

1 x 8 @ 18 lbs

4

Private

6:45 PM CrossFit

3 x 8 @ 0 lbs

4

Anu
Balu

6:30 AM CrossFit

3 x 5 @ 26 lbs