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Components

Clean / Jerk complex

Metcon

Clean Pull

Clean

Metcon

Metcon

Settings

Workout

Fri

Main WOD

A: Clean / Jerk complex

Every 2 min for 20 min
1 power clean
1 front squat
1 hang clean
1 power jerk
1 split jerk
Start at 50% max and build over sets by 5%+-

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8 of
100m D ball carry - 100/70
4 box jumps 30/24
8 HSPU

Rx+ - 150/100
Box jump - 34/28
Strict HSPU

Team training

A: Clean Pull (3 x 5 , high pulls @ 60-70%)

Clean Pull

B: Clean (EMOM 10 x 1 rep @ 70%+)

Clean

C: Metcon (3 Rounds for reps)

S2OH x 90s max rep
Rest 90s
S2OH x 60s max rep
Rest 60s
S2OH x 30s max rep

Men - 185/165/135
Ladies - 135/115/95

D: Metcon (3 Rounds for time)

3 sets each for times of
30 cal treadmill sprint
25 Russian swings 70/53
20 pull ups
Rest 4 min

Accessory Work

A: Metcon (No Measure)

20m walking lunges
Use 2 KB by sides
70/53
Rest 2 min
25 GHD sit ups
Rest 1 min

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

Whiteboard:

Friday, June 16, 2017

Male Clients

1

Drew
Rivera

11:30 AM CrossFit

1 x 1 @ 230 lbs

2

Aaron
Johnston

11:30 AM CrossFit

1 x 1 @ 215 lbs

3

Josh
Hackett

11:30 AM CrossFit

1 x 1 @ 195 lbs

135 to 195

4

Joe
Rayburn

6:45 PM CrossFit

1 x 1 @ 185 lbs

5

Paul
Carlson

4:30 PM CrossFit

1 x 1 @ 165 lbs

6

Paul
Schopp

5:30 PM CrossFit

1 x 1 @ 155 lbs

built from 95

7

Jeff
Hough

11:30 AM CrossFit

3 x 1 @ 145 lbs

2@95/2@115/3@135

7

John
Rogacki

11:30 AM CrossFit

1 x 1 @ 145 lbs

95>145 form focus

7

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 145 lbs

7

phil
sobolewski

5: 30 AM CrossFit

1 x 1 @ 145 lbs

8

Chip
Ueltschey

6:45 PM CrossFit

1 x 1 @ 135 lbs

8

Jason
Martin

11:30 AM CrossFit

1 x 1 @ 135 lbs

built from 95

8

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 135 lbs

9

Tim
Larkin

9:00 AM CrossFit

2 x 1 @ 125 lbs

1x75/2x85/2x95/2x105/1x115/2x125

10

Fahad
Al-Wetaid

5: 30 AM CrossFit

10 x 1 @ 115 lbs

10

Jay
Davis

6:30 AM CrossFit

2 x 1 @ 115 lbs

10

Private

5: 30 AM CrossFit

2 x 1 @ 115 lbs

10

Shravan
yedulla

6:30 AM CrossFit

1 x 1 @ 115 lbs

11

Jonathan
Bermudez

11:30 AM CrossFit

10 x 1 @ 105 lbs

Started at 75

12

Anusheel
Ankur

6:45 PM CrossFit

1 x 1 @ 95 lbs

12

KANDA
PALANISAMY

4:30 PM CrossFit

1 x 1 @ 95 lbs

13

Martin
stringer

9:00 AM CrossFit

1 x 1 @ 90 lbs

14

bill
hall

6:30 AM CrossFit

3 x 1 @ 85 lbs

15

Bill
Hoppe

9:00 AM CrossFit

4 x 1 @ 75 lbs

15

Kush
Pathak

5:30 PM CrossFit

1 x 1 @ 75 lbs

15

Ryan
Manwiller

6:30 AM CrossFit

1 x 1 @ 75 lbs

Female Clients

1

miki
hipp

4:30 PM CrossFit

1 x 1 @ 140 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 120 lbs

3

Tracie
Miller

6:30 AM CrossFit

3 x 1 @ 105 lbs

4

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 95 lbs

5

Cheri
Lebrun

5: 30 AM CrossFit

1 x 1 @ 75 lbs

5

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 75 lbs

Going light today

6

Teresa
Morescalchi

5: 30 AM CrossFit

10 x 1 @ 70 lbs

55,60,65,70

7

Elheese
Taylor

4:30 PM CrossFit

1 x 1 @ 65 lbs

55# 60# 65#

8

Alissa
Tseu

5:30 PM CrossFit

2 x 1 @ 55 lbs

9

Greeshma
Koppula

6:30 AM CrossFit

0 x 1 @ 35 lbs