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Components
Metcon
Metcon
Metcon
Metcon
Metcon
Front Squat
Back Squat
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Tues - Beaverton Strength and Conditioning
Class
(All)
5: 30 AM CrossFit
6:30 AM CrossFit
8:45 AM CrossFit
11:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
Workout
Tues
Main WOD
Metcon (Time)
3 sets NOT for time
50 DUs
15 KB sw 35/26
5 HSPU
Metcon (AMRAP - Rounds and Reps)
Working at 80%
AMRAP 15 of
200m run
10 deadlifts 40%
5 Ring MU / bar
Metcon (Time)
1000m row @ 80%
Team training
Metcon (Time)
3 set NOT for time
50 DUs
15 KB sw 53/35
5HSPU
Metcon (Calories)
Assault bike
5 min
Men - 65-70 RPM
Ladies - 60-63 RPM
Score = cals
Front Squat (EMOM 6 x 3 reps @ 50-60%)
Front Squat
Back Squat (EMOM 6 x 3 reps @ 50-60%)
Back Squat
Metcon (Weight)
20m OH walking lunge
Men - 25# plate
Ladies - 10# plate
Focus on active shoiulders/lockout
3 sets , rest 2 min b/t
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 19, 2016
Male Clients
1
Les
Davis
8:45 AM CrossFit
4:50
2
Andy
Mount
6:30 AM CrossFit
0:00
HSPU Strict 1AbM
3
Chris
Pearcey
6:30 AM CrossFit
59:59
Didn't pay attention to time since it was not for time.
Female Clients
1
Claire
Schnappenb ...
8:45 AM CrossFit
0:00
1
Private
8:45 AM CrossFit
0:00
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