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Components

Deadlift

Metcon

Metcon

Clean and Jerk

Snatch

Front Squat

Metcon

Settings

Workout

Mon

A:

3 Rounds for completion:

10 Glute Bridge Plank Lifts (Alt)
https://www.youtube.com/watch?time_continue=11&v=7zSxRLyRFBY

10 Band Lat Pull Downs w Straight arms

10 BB Good mornings

A: Deadlift (DL De-Load 40%/50%/60% x 10 reps )

Deadlift

•Focus is on form/breathing

C: Metcon (Time)

3 Rounds For Time:

4 Muscle-ups
12 Box Jumps (32" / 24")
200m Pinch-grip Run (25# / 15#)

Rx+
Strict MU
35lb Plate pinch

For the pinch-grip run, athletes will
carry bumper plates of the RX weight,
in each hand, using a pinch-grip.

Team training

A: Metcon (Weight)

Clean grip BTN press
5-4-3
Build over sets
Moderate

B: Clean and Jerk (Reps/weights as follows)

Clean and Jerk

80/85/90% x 1 x 2

C: Snatch (70/75/80% x 1 x 2)

Snatch

D: Front Squat (3 x 6 @ 70%)

Front Squat

Accessory Work

A: Metcon (Weight)

3 sets of
weighted back extentions x 15
weighted sit ups x 15 45/25
L sit x 20s - hanging

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

Whiteboard:

Monday, September 11, 2017

Male Clients

1

Matt
Savoie

6:45 PM CrossFit

3 x 10 @ 275 lbs

185x225x275

2

Hugo
Cerda jr

5: 30 AM CrossFit

3 x 10 @ 225 lbs

185, 225, 245

3

Jason
Martin

4:30 PM CrossFit

3 x 10 @ 215 lbs

185,155

4

Tom
Holt

4:30 PM CrossFit

3 x 10 @ 205 lbs

165/185/205

5

Jeremy
Rigdon

11:30 AM CrossFit

3 x 10 @ 185 lbs

6

Jonathan
Cerda

9:00 AM CrossFit

3 x 10 @ 175 lbs

7

Dave
Mosher

9:00 AM CrossFit

3 x 10 @ 165 lbs

145, 155, 165,

7

Jens
Deppe

11:30 AM CrossFit

3 x 10 @ 165 lbs

125, 155, 165

8

Kush
Pathak

6:45 PM CrossFit

3 x 10 @ 145 lbs

95,125 on rd 1 and 2

8

Ryan
Manwiller

6:30 AM CrossFit

3 x 10 @ 145 lbs

9

Tim
Larkin

9:00 AM CrossFit

4 x 10 @ 135 lbs

10

Tristan
Estridge

6:30 AM CrossFit

3 x 10 @ 110 lbs

11

TJ
O'Donnell

5: 30 AM CrossFit

3 x 10 @ 0 lbs

11

Alex
Matsuda

5: 30 AM CrossFit

1 x 10 @ 165 lbs

11

bill
hall

6:30 AM CrossFit

1 x 10 @ 185 lbs

2 x 10 @ 155

11

Chris
Pearcey

6:30 AM CrossFit

1 x 10 @ 225 lbs

11

HP
Park

4:30 PM CrossFit

1 x 10 @ 195 lbs

11

Jay
Davis

6:30 AM CrossFit

1 x 10 @ 175 lbs

135#, 155#, 175#

11

Jeff
Hough

11:30 AM CrossFit

1 x 10 @ 225 lbs

185/205/225

11

John
Rogacki

11:30 AM CrossFit

1 x 10 @ 285 lbs

185/235/285

11

Josh
Hackett

11:30 AM CrossFit

1 x 10 @ 285 lbs

185, 235, 285

11

Josh
Larson

3:30 PM CrossFit

1 x 10 @ 155 lbs

115, 135, 155

11

Ken
Borst

6:30 AM CrossFit

1 x 10 @ 195 lbs

135, 165, 195

11

Martin
stringer

11:30 AM CrossFit

1 x 10 @ 245 lbs

11

Private

9:00 AM CrossFit

1 x 10 @ 165 lbs

11

Paul
Schopp

5:30 PM CrossFit

1 x 10 @ 235 lbs

155, 205, 23t

11

Scott
Boss

6:30 AM CrossFit

1 x 10 @ 205 lbs

165,185,205

11

Sean
Weeks

11:30 AM CrossFit

1 x 10 @ 195 lbs

135, 165,195

Female Clients

1

Casey
Pierson

5:30 PM CrossFit

3 x 10 @ 125 lbs

100, 115, 125

1

Piper
Huber

6:45 PM CrossFit

3 x 10 @ 125 lbs

85/105/125

2

Jennifer
Larson

11:30 AM CrossFit

3 x 10 @ 115 lbs

3

Susan
Clay

5: 30 AM CrossFit

3 x 5 @ 95 lbs

Switched To kb

3

Ali
Levy

6:45 PM CrossFit

1 x 10 @ 155 lbs

3

Alissa
Tseu

5:30 PM CrossFit

1 x 10 @ 90 lbs

3

Anu
Balu

6:30 AM CrossFit

1 x 10 @ 165 lbs

145,155 x10 each

3

Colette
Matsuda

5: 30 AM CrossFit

1 x 10 @ 165 lbs

125,145,165

3

Elheese
Taylor

5: 30 AM CrossFit

1 x 10 @ 175 lbs

10@ 125# 10@145#

3

Haley
Bury

6:45 PM CrossFit

1 x 10 @ 145 lbs

3

Katelin
Turner

5: 30 AM CrossFit

1 x 10 @ 225 lbs

1x10@165, 1x10@185

3

Private

6:45 PM CrossFit

1 x 10 @ 155 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

1 x 10 @ 175 lbs

145,165