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Components

Bench Press

Metcon

Drop Snatch

Hang Snatch

Metcon

Metcon

Settings

Workout

Fri

Main WOD

Metcon (No Measure)

3 sets NOT for time
1-2 rope climbs - legless if you can
10 Hawaiian squats on rail / leg
40-50 DUs

10 min cap

Bench Press (5-3-1 AHAP , rest 2-3 b/t)

Bench Press

Metcon (AMRAP - Rounds and Reps)

AMRAP 10 of
30 KB sw 53/35
15 TTB
5 burpee box jumps 24/20

Team training

Drop Snatch (3 x 3 . fast and light )

Drop Snatch

NO dip/drive
drop and lockout
focus on speed under

Hang Snatch (EMOM 6 x 2 reps @ 65%+ Build as needed)

Hang Snatch

Metcon (Time)

10 rounds for time of
3 power snatch 135/95
15 wall balls 20/14

Rx+ - 155/105
25/16

Accessory Work

Metcon (Time)

50 TGUs @ easy pace
53/35
Scale as needed

https://www.youtube.com/watch?v=8Zl83Gxx2ow

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

Whiteboard:

Friday, July 15, 2016

Male Clients

1

Dean
Durfee

6:45 PM CrossFit

1 x 1 @ 275 lbs

3x245, 5x 225, 7x205, 10x185

2

Joe
Vithayathil

11:30 AM CrossFit

1 x 1 @ 270 lbs

215, 240, 270

3

Jason
Roraback

4:30 PM CrossFit

1 x 1 @ 245 lbs

3

Sam
Rayburn

5: 30 AM CrossFit

1 x 1 @ 245 lbs

4

Andy
Lowrey

11:30 AM CrossFit

1 x 1 @ 230 lbs

5

Rich
Roskopf

4:30 PM CrossFit

1 x 2 @ 225 lbs

185/205/225

5

David
Fisher

5: 30 AM CrossFit

1 x 1 @ 225 lbs

6

Adam
Michaud

6:30 AM CrossFit

1 x 1 @ 210 lbs

185x5, 205x3

6

Fred
Peterson

11:30 AM CrossFit

1 x 1 @ 210 lbs

7

Jeremy
Rigdon

4:30 PM CrossFit

1 x 1 @ 205 lbs

5# pr. 5x170#, 3x190#, 1x205.

8

Jason
Martin

4:30 PM CrossFit

1 x 3 @ 190 lbs

170x5... failed 215

9

Ken
Borst

11:30 AM CrossFit

1 x 3 @ 185 lbs

failed 210

9

Private

5: 30 AM CrossFit

1 x 1 @ 185 lbs

9

Charles
Cummings

4:30 PM CrossFit

1 x 1 @ 185 lbs

9

Chris
Pearcey

6:30 AM CrossFit

1 x 1 @ 185 lbs

5X155, 3X175, 1X185

9

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 185 lbs

5x165, 3x185, 210 fail

10

Jeremy
Taylor

11:30 AM CrossFit

1 x 1 @ 175 lbs

11

Jonathan
Bermudez

5: 30 AM CrossFit

1 x 1 @ 165 lbs

145,155,165

11

Private

8:45 AM CrossFit

1 x 1 @ 165 lbs

12

Matthew
Zola

4:30 PM CrossFit

1 x 1 @ 160 lbs

failed 165

13

Jens
Deppe

5: 30 AM CrossFit

1 x 1 @ 155 lbs

13

Nolan
Fisk

8:45 AM CrossFit

1 x 1 @ 155 lbs

14

Alex
Matsuda

5: 30 AM CrossFit

1 x 1 @ 125 lbs

14

Kush
Pathak

5:30 PM CrossFit

1 x 1 @ 125 lbs

15

Bill
Hoppe

8:45 AM CrossFit

1 x 5 @ 115 lbs

3 @ 125, 1 @ 145

15

Dave
Mosher

8:45 AM CrossFit

1 x 3 @ 115 lbs

failed at 135

16

Brian
Niepoky

5: 30 AM CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Hayley
Gooding

4:30 PM CrossFit

1 x 1 @ 175 lbs

30# PR! 5 @ 145 3 @ 155

2

Haley
Bury

5: 30 AM CrossFit

1 x 1 @ 150 lbs

3

Colette
Matsuda

5: 30 AM CrossFit

1 x 1 @ 140 lbs

4

Katie
Wurzbach-L ...

5: 30 AM CrossFit

1 x 1 @ 135 lbs

5

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 120 lbs

6

Casey
Pierson

11:30 AM CrossFit

1 x 1 @ 115 lbs

6

Private

11:30 AM CrossFit

1 x 1 @ 115 lbs

6

Jordan
Peterson

4:30 PM CrossFit

1 x 1 @ 115 lbs

7

Katelin
Turner

8:45 AM CrossFit

1 x 3 @ 105 lbs

5x85, 3x105, tried 1x130 and 1x115- failed both

7

Dawna
Graham

11:30 AM CrossFit

1 x 1 @ 105 lbs

7

Lindsay
Durfee

8:45 AM CrossFit

1 x 1 @ 105 lbs

7

Sarah
vickers

4:30 PM CrossFit

1 x 1 @ 105 lbs

8

Nathalie
Mateer

5: 30 AM CrossFit

1 x 1 @ 102.5 lbs

9

Andrea
Samudio

8:45 AM CrossFit

1 x 1 @ 100 lbs

9

Courtney
Floersch

4:30 PM CrossFit

1 x 1 @ 100 lbs

10

Alex
Newell

4:30 PM CrossFit

1 x 1 @ 95 lbs

5@75#, 3@85#

11

Chelsea
Kilway

6:30 AM CrossFit

1 x 1 @ 90 lbs

11

Cheri
Lebrun

5: 30 AM CrossFit

1 x 1 @ 90 lbs

11

Kaco
Newbury

5: 30 AM CrossFit

1 x 1 @ 90 lbs

11

Lisa
Romary

8:45 AM CrossFit

1 x 1 @ 90 lbs

12

Anne
Shapira

8:45 AM CrossFit

1 x 1 @ 85 lbs

12

Kelsae
Stentzel

8:45 AM CrossFit

1 x 1 @ 85 lbs

5 @ 65, 3 @ 75, 1 @ 85

12

Laura
Liu

6:30 AM CrossFit

1 x 1 @ 85 lbs

12

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 85 lbs

13

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 75 lbs

Failed 90,85#

14

Tara
Whitcomb

6:30 AM CrossFit

1 x 1 @ 65 lbs