Public Whiteboard

Components

Gymnastics Skills Pra ...

Back Squat

Metcon

Shoulder Press

Push Press

Split Jerk

Snatch Grip Deadlift

Metcon

Settings

Workout

Friday

Skill

A: Gymnastics Skills Practice: (12 Minutes) HSPU - kipping (3-5 reps at each )

HSPU - kipping

1) Hand positioning
2) Kick up on wall
3) Bring knees to chest
4) Extend Hips + Press
5) String multiple reps together fast (cycling reps)

Focus is on technique and form at each step

B: Back Squat (Back Squat Cluster 5.5.5 x 3 @ 60-70%)

Back Squat

Rest :30 bt clusters
Rest 3 mins between sets

C: Metcon (Time)

For Time:

30 HSPU

10 Power snatch 135/95

20 HSPU

10 Power Snatch 155/105

10 HSPU

10 Power Snatch 185/125

Scaling suggestions:

*When scaling men add in 20lb increments
ladies add 15lbs

Team training

A: Metcon (No Measure)

IYT x 10
Shoulder tap x 10
Banded front rack hold x 1 min/side
3 sets

B: Shoulder Press (3 x 3 - Build to heavy)

Shoulder Press

C: Push Press (3 x 3 - build to heavy)

Push Press

D: Split Jerk (3 x 3 - build to heavy)

Split Jerk

E: Snatch Grip Deadlift (4 x 3 @ 61X1)

Snatch Grip Deadlift

Rep starts at top
2s lower to knee
2s hold at knee
2s lower to floor

F: Metcon (Weight)

5 sets of
weighted dip x 8
weighted chin ups x 8

Whiteboard:

Friday, August 11, 2017

Male Clients

Jeremy
Rigdon

4:30 PM CrossFit

1 x 10

Dean
Durfee

9:00 AM CrossFit

4 x 5

Tom
Holt

11:30 AM CrossFit

3 x 3

Alex
Matsuda

5: 30 AM CrossFit

1 x 5

KANDA
PALANISAMY

4:30 PM CrossFit

1 x 3

Tim
Larkin

6:30 AM CrossFit

1 x 3

Knees to chest

Female Clients

Colette
Matsuda

5: 30 AM CrossFit

1 x 2

Su
Sparhawk

6:30 AM CrossFit

1 x 6

Ab mat today

Michelle
Benes

11:30 AM CrossFit

1 x 4

3 ab matts

Susan
Clay

11:30 AM CrossFit

1 x 3

2 ab Matts working on form

Megan
Nhoung

4:30 PM CrossFit

1 x 0

Handstand

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 0