Public Whiteboard

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Components

Metcon

Metcon

Back Squat

Metcon

3 position snatch

Back Squat

Metcon

DB push press

Toes-To-Bar

Settings

Workout

Mon

Main WOD

Metcon (AMRAP - Reps)

Tabata
Bottom to bottom squats

Metcon (AMRAP - Reps)

Tabata
push ups - no knees

Back Squat (5 x 5 @ 68%, rest 2-3 b/t)

Back Squat

20 min max

Metcon (Weight)

If time allows
Or off to side after class
EMOM 10
3 MU / bar MU scale
1 snatch @ moderate weight
Build over sets as needed

Team training

3 position snatch (As follows)

high hang
mid hang
floor

3 pos snatch

60% x 4 ; 65% x 3 ; 70% x 2

Back Squat (5 x 5 @ 70%)

Back Squat

Metcon (3 Rounds for time)

3 sets each for times of
20/15 cal row
5 power snatch 115/75
5 box jumps 30/24
Rest 4 min

Rx+ - 135/95
34/28

Accessory Work

DB push press (3 x 8-12 @ 31X1)

Start with DB at front rack
Dip drive press
Recover to shoulder
Use tempo if prescribed

Toes-To-Bar (Clusters 5.5.5 x 3 )

Toes-To-Bar

Use a rep count that you can do UB , rest 10s b/t clusters and 2-3 min b/t sets

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

Whiteboard:

Monday, June 06, 2016

Male Clients

1

Jay
Garcia

6:45 PM CrossFit

17 Reps

2

Mike
Ford

4:30 PM CrossFit

16 Reps

3

Andy
Mount

8:45 AM CrossFit

15 Reps

16,16,16,15,15,15,16,16

4

Dave
Anderson

4:30 PM CrossFit

14 Reps

5

Chris
Pearcey

6:30 AM CrossFit

13 Reps

5

Mathew
Warren

5: 30 AM CrossFit

13 Reps

6

Ken
Borst

11:30 AM CrossFit

12 Reps

6

Kevin
Putnam

8:45 AM CrossFit

12 Reps

6

Les
Davis

8:45 AM CrossFit

12 Reps

6

Private

8:45 AM CrossFit

12 Reps

6

Scott
Boss

5: 30 AM CrossFit

12 Reps

Ouchy!

6

Scott
Vernon

11:30 AM CrossFit

12 Reps

7

Bradley
O’Neal

4:30 PM CrossFit

11 Reps

7

Bruce
Barnes

4:30 PM CrossFit

11 Reps

7

Dave
Mosher

8:45 AM CrossFit

11 Reps

7

Joe
Vithayathil

11:30 AM CrossFit

11 Reps

7

Rob
D’Angelo

6:30 AM CrossFit

11 Reps

8

DAVE
RASMUSSEN

11:30 AM CrossFit

10 Reps

8

David
Fisher

5: 30 AM CrossFit

10 Reps

8

Tom
Holt

4:30 PM CrossFit

10 Reps

9

Carl
Hickerson

11:30 AM CrossFit

9 Reps

9

Sean
Weeks

11:30 AM CrossFit

9 Reps

10

Dean
Durfee

5: 30 AM CrossFit

8 Reps

10

Jeremy
Rigdon

4:30 PM CrossFit

8 Reps

10

Jonathan
Bermudez

11:30 AM CrossFit

8 Reps

10

Ram
Hernandez

5: 30 AM CrossFit

8 Reps

11

Sunny
Grover

11:30 AM CrossFit

13 Reps

12

Alex
Matsuda

5: 30 AM CrossFit

10 Reps

13

Jason
Martin

4:30 PM CrossFit

9 Reps

13

Will
Mahoney

11:30 AM CrossFit

9 Reps

14

Bill
Hoppe

6:30 AM CrossFit

8 Reps

14

Jens
Deppe

6:30 AM CrossFit

8 Reps

14

Sean
Beall

11:30 AM CrossFit

8 Reps

15

Todd
Findlay

4:30 PM CrossFit

7 Reps

Female Clients

1

Dawna
Graham

8:45 AM CrossFit

13 Reps

1

Rana
Schnaubelt

4:30 PM CrossFit

13 Reps

1

Sarah
Allgood

4:30 PM CrossFit

13 Reps

2

Krysta
Besser

8:45 AM CrossFit

12 Reps

3

Anu
Balu

5: 30 AM CrossFit

11 Reps

4

Colette
Matsuda

5: 30 AM CrossFit

10 Reps

4

Haley
Bury

6:45 PM CrossFit

10 Reps

4

Jennifer
Lee

11:30 AM CrossFit

10 Reps

5

Beth
Poore

11:30 AM CrossFit

9 Reps

5

Private

6:45 PM CrossFit

9 Reps

5

Stephanie
Carson

6:45 PM CrossFit

9 Reps

6

Lindsay
Durfee

8:45 AM CrossFit

8 Reps

7

Katelin
Turner

6:45 PM CrossFit

7 Reps

8

Alex
Newell

4:30 PM CrossFit

6 Reps

9

Keesa
Garcia

5:30 PM CrossFit

8 Reps

9

Lisa
Romary

8:45 AM CrossFit

8 Reps

10

Jordan
Peterson

6:45 PM CrossFit

7 Reps