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Components

Behind the Neck Press

2-Position Snatch

Metcon

Below knee power snatch

Below knee power clean

Metcon

Settings

Workout

Wed

Main WOD

A: Behind the Neck Press (5 x 8 ; add 5-10# from last week 20 min)

Press from back rack.

B: 2-Position Snatch (EMOM 8 x 1 rep ; start @ 65-70% max)

C: Metcon (Time)

5 rounds for time of
100m run
10 push ups
10 V-ups

10 min cap

Team training

1: Total body warm up 1

a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2 x 20 each leg – plank leg slides
d. 2 x 10 face pulls
e. 2 x 10 each leg – Cossack squat
f. 2 x 3 each leg – Lateral Jumps – pause under control on each side

A: Below knee power snatch (60/70/75% x 1 rep each)

Bar sits just below knee and NOT on floor

B: Below knee power clean (60 / 70 / 75% x 1 rep each)

Below knee and NOT on floor

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 of
10 box jumps 24/20
15 air squats
20 DUs

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

Whiteboard:

Wednesday, September 02, 2015

Male Clients

1

Eric
Logue

4:30 PM CrossFit

5 x 8 @ 125 lbs

2

Thomas
Arm

4:30 PM CrossFit

5 x 8 @ 105 lbs

3

Fahad
Al-Wetaid

5: 30 AM CrossFit

5 x 8 @ 95 lbs

3

Mike
Ford

4:30 PM CrossFit

5 x 8 @ 95 lbs

3

Rich
Roskopf

11:30 AM CrossFit

5 x 8 @ 95 lbs

3

Robert
Ball

6:30 AM CrossFit

5 x 8 @ 95 lbs

4

Dave
Anderson

4:30 PM CrossFit

5 x 8 @ 90 lbs

80, 80, 85, 85, 90

4

HP
Park

4:30 PM CrossFit

5 x 8 @ 90 lbs

1 set of 90#.

5

Joe
Rayburn

6:30 PM CrossFit

5 x 8 @ 85 lbs

5

Sam
Rayburn

6:30 PM CrossFit

5 x 8 @ 85 lbs

5

Tom
Holt

4:30 PM CrossFit

5 x 8 @ 85 lbs

65,75, 3x85

6

Ken
Borst

11:30 AM CrossFit

5 x 8 @ 80 lbs

7

Private

5: 30 AM CrossFit

5 x 8 @ 75 lbs

7

Bruce
Barnes

4:30 PM CrossFit

5 x 8 @ 75 lbs

7

Jeremy
Rigdon

4:30 PM CrossFit

5 x 8 @ 75 lbs

Causing pain in anterior delt/ bicep tendon

7

John
Rogacki

11:30 AM CrossFit

5 x 8 @ 75 lbs

tight

7

JP
Zbylut

5: 30 AM CrossFit

5 x 8 @ 75 lbs

2@95

7

Mathew
Warren

5: 30 AM CrossFit

5 x 8 @ 75 lbs

8

Chris
Bruscato

4:30 PM CrossFit

5 x 8 @ 70 lbs

8

Jordyn
Low

4:30 PM CrossFit

5 x 8 @ 70 lbs

9

Chris
Pearcey

6:30 AM CrossFit

5 x 8 @ 65 lbs

9

Private

6:30 AM CrossFit

5 x 8 @ 65 lbs

9

Mike
Reser

4:30 PM CrossFit

5 x 8 @ 65 lbs

9

Scott
Boss

5: 30 AM CrossFit

5 x 8 @ 65 lbs

10

Brian
Niepoky

4:30 PM CrossFit

5 x 8 @ 60 lbs

65# for first 3 sets than struggled at 60# for last 2 of 8 during...

11

Jonathan
Bermudez

8:45 AM CrossFit

5 x 8 @ 55 lbs

12

Private

5:30 PM CrossFit

5 x 8 @ 45 lbs

13

Jason
Martin

4:30 PM CrossFit

3 x 8 @ 80 lbs

Female Clients

1

Christine
Ford

11:30 AM CrossFit

5 x 8 @ 60 lbs

2

Chantell
Fukumae

6:30 PM CrossFit

5 x 8 @ 55 lbs

2

Haley
Bury

6:30 PM CrossFit

5 x 8 @ 55 lbs

2

Katie
Longto

6:30 PM CrossFit

5 x 8 @ 55 lbs

2

Krysta
Besser

8:45 AM CrossFit

5 x 8 @ 55 lbs

2

miki
hipp

6:30 PM CrossFit

5 x 8 @ 55 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

5 x 8 @ 55 lbs

2

Sarah
Holman

4:30 PM CrossFit

5 x 8 @ 55 lbs

2@50; 3@55

3

Dawna
Graham

11:30 AM CrossFit

5 x 8 @ 50 lbs

3

Lindsay
Durfee

4:30 PM CrossFit

5 x 8 @ 50 lbs

4

Katie
HIlgemann

5: 30 AM CrossFit

5 x 8 @ 45 lbs

4

Nathalie
Mateer

5: 30 AM CrossFit

5 x 8 @ 45 lbs

4

Patti
Smith

5: 30 AM CrossFit

5 x 8 @ 45 lbs

5

Andrea
Samudio

4:30 PM CrossFit

5 x 8 @ 40 lbs

5

Anne
Shapira

8:45 AM CrossFit

5 x 8 @ 40 lbs

5

Cheri
Lebrun

5: 30 AM CrossFit

5 x 8 @ 40 lbs

2@45

6

Stephanie
Speros

6:30 PM CrossFit

5 x 8 @ 38 lbs

7

Charisse
Carroll

6:30 AM CrossFit

5 x 8 @ 35 lbs

7

Karen
Mount

11:30 AM CrossFit

5 x 8 @ 35 lbs

7

Stephanie
Noell

5: 30 AM CrossFit

5 x 8 @ 35 lbs

regular strict press

7

Tiffany
Lindsay

6:30 AM CrossFit

5 x 8 @ 35 lbs

8

Julie
Peterson

11:30 AM CrossFit

3 x 8 @ 50 lbs

2@45

8

Deb
Reser

4:30 PM CrossFit

1 x 8 @ 45 lbs

2@35, 2@40, 1@45