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Components
Metcon
Metcon
Split Jerk
Snatch
Clean
3 x 3 snatch PP + OHS
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
Date
Workout
Mon - 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 CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
48 (32/16)
Workout
Mon
Main WOD
A: Metcon (Time)
800m run
50 cal row
400m run
For time
B: Metcon (Time)
10-8-6-4-2
Strict pull up / Rx+ - strict C2B
50-40-30-20-10
DUs
Team training
A: Split Jerk (Build to a 5 rep @ 82% max)
Split Jerk
B: Snatch (Build to a 5 rep @ 82% max)
Snatch
C: Clean (Build to a 5 rep @ 82% max)
Clean
D: 3 x 3 snatch PP + OHS (Build over 3 sets)
3 snatch grip push press into 3 OHS
If time allows....
Or off to side as to not disturb next class
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 10, 2015
Male Clients
1
John
Rogacki
11:30 AM CrossFit
7:12
2
Kevin
Putnam
6:30 AM CrossFit
7:15
3
Dave
Anderson
4:30 PM CrossFit
7:23
4
Rich
Roskopf
11:30 AM CrossFit
7:24
AD
5
John
Floersch
6:30 PM CrossFit
7:35
6
Chris
Pearcey
11:30 AM CrossFit
7:40
2:45 800M, fell behind on the row. Need to get stronger there.
7
Scott
Boss
5: 30 AM CrossFit
7:44
Second
8
Chris
Bruscato
4:30 PM CrossFit
7:48
9
Private
11:30 AM CrossFit
7:56
10
Tom
Holt
4:30 PM CrossFit
8:02
11
Joey
King
8:45 AM CrossFit
8:04
11
Ken
Borst
11:30 AM CrossFit
8:04
11
Tim
Lichatowich
6:30 PM CrossFit
8:04
12
Fahad
Al-Wetaid
5: 30 AM CrossFit
8:11
12
Joe
Vithayathil
11:30 AM CrossFit
8:11
13
Fred
Peterson
8:45 AM CrossFit
8:14
14
Sam
Rayburn
6:30 PM CrossFit
8:32
15
Bruce
Barnes
4:30 PM CrossFit
8:38
16
Robert
Ball
6:30 AM CrossFit
8:44
Legs were jello after the row.
17
Jason
Martin
4:30 PM CrossFit
8:52
18
Jason
Roraback
5: 30 AM CrossFit
9:05
19
Jens
Deppe
11:30 AM CrossFit
9:18
20
Andy
Mount
4:30 PM CrossFit
9:22
21
Ram
Hernandez
5: 30 AM CrossFit
9:24
22
Bradley
O’Neal
11:30 AM CrossFit
9:33
23
Jeremy
Rigdon
4:30 PM CrossFit
9:53
24
Todd
Hinsch
4:30 PM CrossFit
10:37
25
Jonathan
Bermudez
8:45 AM CrossFit
8:31
26
Dave
Mosher
8:45 AM CrossFit
8:45
27
Private
5: 30 AM CrossFit
9:02
28
Private
11:30 AM CrossFit
9:52
29
Zosimo
Lopez
6:30 PM CrossFit
10:24
Female Clients
1
Krysta
Besser
5: 30 AM CrossFit
9:37
2
Dawna
Graham
11:30 AM CrossFit
9:55
3
Christine
Ford
8:45 AM CrossFit
10:00
4
Katie
HIlgemann
5: 30 AM CrossFit
10:06
5
Lindsay
Durfee
8:45 AM CrossFit
10:07
6
Stephanie
Noell
5: 30 AM CrossFit
10:08
7
Rana
Schnaubelt
4:30 PM CrossFit
10:15
8
Beth
Poore
4:30 PM CrossFit
10:33
9
Colette
Matsuda
5: 30 AM CrossFit
10:43
9
Nathalie
Mateer
5: 30 AM CrossFit
10:43
10
Anne
Shapira
8:45 AM CrossFit
11:07
11
Deb
Reser
4:30 PM CrossFit
11:36
12
Private
8:45 AM CrossFit
12:35
13
Sangeetha
Nandan
6:30 AM CrossFit
7:45
14
Cathy
Doyle
6:30 PM CrossFit
10:18
800 run, 50 cal row, 400 run
15
Karol
Anderson
4:30 PM CrossFit
12:00
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