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Components

2 position clean and jerk

Metcon

Behind The Neck Jerk

Snatch

Clean

Metcon

Settings

Workout

Mon

Main WOD

A: GPP rope/DU/T2B

3 sets not for time of
1-2 rope climbs 20/15'
30-40 DUs
12-15 T2B

B: 2 position clean and jerk (EMOM 8 x 1 rep build over sets)

1 clean from above knee
1 clean from floor
1 jerk

C: Metcon (3 Rounds for time)

3 sets each for times of
20/15 cal row
6 burpees over erg
6 power cleans- must be TnG 135/95
Rest 4 min b/t

Team training

A: Behind The Neck Jerk (Build up to 85% of 1rm)

Behind The Neck Jerk

B: Snatch (Build up to 85% of 1rm)

Snatch

C: Clean (Build to 85% of 1rm)

Clean

D: Metcon (3 Rounds for time)

800m run @ 90%
Rest 2 min
400m run @ 85%
Rest 4 min

3 sets

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

Whiteboard:

Monday, July 06, 2015

Male Clients

1

Robert
Ball

6:30 AM CrossFit

8 x 1 @ 225 lbs

185x4/205x2/225x2 Failed last full clean

2

Tom
Holt

4:30 PM CrossFit

8 x 1 @ 205 lbs

135, 45,55,65,75,85,95,05

3

Rob
Boek

6:30 AM CrossFit

8 x 1 @ 195 lbs

meh

4

Les
Davis

8:45 AM CrossFit

8 x 8 @ 185 lbs

4

Aaron
Johnston

11:30 AM CrossFit

8 x 1 @ 185 lbs

FS for Jerk

4

Andy
Mount

4:30 PM CrossFit

8 x 1 @ 185 lbs

135, 145, 145, 155, 155, 165, 175, 185

4

HP
Park

4:30 PM CrossFit

8 x 1 @ 185 lbs

135/145/155/165/176/175/185/185

5

Dave
Anderson

4:30 PM CrossFit

8 x 1 @ 155 lbs

5

Dean
Durfee

8:45 AM CrossFit

8 x 1 @ 155 lbs

165 x2, 180 x 1

6

Fahad
Al-Wetaid

6:30 PM CrossFit

8 x 1 @ 150 lbs

1 @ 115, 2@ 125, 1 @ 135, 2 @ 145, 2 @ 150

7

John
Rogacki

11:30 AM CrossFit

8 x 1 @ 145 lbs

7

Mathew
Warren

5: 30 AM CrossFit

8 x 1 @ 145 lbs

95, 105, 115, 125, 135x2, 145x2

8

Bradley
O’Neal

11:30 AM CrossFit

8 x 1 @ 135 lbs

hip flexors not cooperating entirely.

8

Jeff
Hough

5: 30 AM CrossFit

8 x 1 @ 135 lbs

8

Thomas
Arm

6:30 PM CrossFit

8 x 1 @ 135 lbs

135, 145, 2x155, 165, 175, 2x185

9

Ken
Borst

11:30 AM CrossFit

8 x 1 @ 126 lbs

10

Bruce
Barnes

4:30 PM CrossFit

8 x 1 @ 115 lbs

10

Chris
Pearcey

6:30 AM CrossFit

8 x 1 @ 115 lbs

10

Kent
Sayre

6:30 AM CrossFit

8 x 1 @ 115 lbs

11

Private

5: 30 AM CrossFit

8 x 1 @ 105 lbs

11

Private

11:30 AM CrossFit

8 x 1 @ 105 lbs

12

Dylan
Graham

6:30 PM CrossFit

8 x 1 @ 95 lbs

12

Ram
Hernandez

5: 30 AM CrossFit

8 x 1 @ 95 lbs

12

Sean
Weeks

11:30 AM CrossFit

8 x 1 @ 95 lbs

Female Clients

1

Christine
Ford

5: 30 AM CrossFit

8 x 1 @ 125 lbs

105x2,115x3,120x2,125x1

2

Haley
Bury

6:30 PM CrossFit

8 x 1 @ 100 lbs

85, 85, 85, 95, 95, 100, 100, 100

2

Rana
Schnaubelt

4:30 PM CrossFit

8 x 1 @ 100 lbs

75, 80(2),85(2),90,95,100

3

Lindsay
Durfee

8:45 AM CrossFit

8 x 1 @ 80 lbs

3@65 3@75 2@80

4

Karey
Miles

8:45 AM CrossFit

8 x 1 @ 75 lbs

3 @ 65, 5 @ 75

4

Kari
Roraback

6:30 AM CrossFit

8 x 1 @ 75 lbs

5

Anne
Shapira

8:45 AM CrossFit

8 x 1 @ 65 lbs

last set @ 70 lbs

5

Lisa
Romary

8:45 AM CrossFit

8 x 1 @ 65 lbs

70 lbs on last two reps

6

Nancy
Lopez

6:30 PM CrossFit

8 x 1 @ 40 lbs

20# db

7

Private

6:30 PM CrossFit

8 x 65 @ 0 lbs

7

Cheri
Lebrun

5: 30 AM CrossFit

3 x 1 @ 80 lbs

2@65, 3@75, 3@80

7

Nathalie
Mateer

5: 30 AM CrossFit

3 x 1 @ 80 lbs

2@65,3@75,3@80

7

Sarah
Holman

4:30 PM CrossFit

2 x 1 @ 115 lbs

1@85; 2@95; 3@105; 2@115

7

Beth
Poore

4:30 PM CrossFit

1 x 1 @ 100 lbs

2x75, 2x80, 2x85, 2x90, 95, 100

7

Dawna
Graham

11:30 AM CrossFit

1 x 1 @ 110 lbs

85,90,95,100x2,105x2,110