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Components

3 Rounds for completion

Shoulder Press

Prison Rules

Settings

Workout

Tuesday

Main WOD

A: 3 Rounds for completion (3 Rounds)

1 arm KB Push Press x 5ea

10 hollow rocks

B: Shoulder Press (4x3)

Shoulder Press

*start around 65-70% Range

*May increase load each set.

C: Prison Rules (AMRAP - Reps)

:15 x 3 Reps x 16 Intervals
1:00 Rest

Power Snatch
Power Clean and Jerk
Thruster
95/65

Rx+ 115/75-85

*Every rep not completed = 5 Burpees at end of WOD.

*Clock runs for 4 minutes.
complete three power snatches
every :15sec

1min rest starting at 4min mark

Then do same for power
Clean and Jerk and then thruster

Team training

A: Metcon (No Measure)

Team WOD
TBA

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

Whiteboard:

Tuesday, August 01, 2017

Male Clients

1

Aaron
Johnston

11:30 AM CrossFit

3 x 10 @ 53 lbs

2

Jeremy
Rigdon

11:30 AM CrossFit

3 x 10 @ 35 lbs

2

Joseph
Easly

5:30 PM CrossFit

3 x 10 @ 35 lbs

orange kb

2

Private

5: 30 AM CrossFit

3 x 10 @ 35 lbs

3

Bradley
O'Neal

6:45 PM CrossFit

3 x 10 @ 26 lbs

4

Kush
Pathak

5:30 PM CrossFit

3 x 10 @ 0 lbs

4

Tim
Larkin

9:00 AM CrossFit

1 x 10 @ 30 lbs

1@20s, 1@25s, 1@30s

Female Clients

1

Katie
Wurzbach-L ...

5: 30 AM CrossFit

3 x 10 @ 44 lbs

2

Michelle
Benes

5: 30 AM CrossFit

3 x 10 @ 35 lbs

Should've done #53

3

Susan
Clay

5: 30 AM CrossFit

3 x 10 @ 26 lbs

I don't know what the green kb is. lol but that's what I did

4

Anacaren
Gawlik

4:30 PM CrossFit

3 x 10 @ 25 lbs

5

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 10 @ 18 lbs

6

Greeshma
Koppula

6:30 AM CrossFit

3 x 10 @ 15 lbs

6

Su
Sparhawk

6:30 AM CrossFit

3 x 10 @ 15 lbs