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Components

Snatch

Metcon

Power Clean

Metcon

Metcon

Metcon

Settings

Workout

Wed

Main WOD

Snatch (EMOM 10 x 2 reps @ moderate)

Snatch

Focus on speed under and receiving in bottom of squat with solid lockout

Metcon (Time)

For time
500m row
50 DUs
30 HRPU
10 deadlift 335/215
5 bar MU
10 deadlifts
30 HRPU
50 DUs
500m row

15 min cap

Team training

Power Clean (Build to a max in 20 min)

Power Clean

Metcon (Weight)

EMOM 12 of
1 power clean
1 Push press
1 Split jerk
Push press should be tough but manageable for 12 sets

Metcon (AMRAP - Rounds and Reps)

AMRAP 5 of
5 burpee box jumps
5 TnG power snatch 135/95

Accessory Work

Metcon (Calories)

30s max effort row
1 min rest
10 sets

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

Whiteboard:

Wednesday, September 21, 2016

Male Clients

1

Zachary
Grosshandler

5: 30 AM CrossFit

10 x 2 @ 155 lbs

2

Aaron
Johnston

4:30 PM CrossFit

10 x 2 @ 135 lbs

2

John
Rogacki

11:30 AM CrossFit

2 x 2 @ 135 lbs

95>135

2

Dave
Anderson

4:30 PM CrossFit

1 x 2 @ 135 lbs

3

Private

8:45 AM CrossFit

1 x 2 @ 115 lbs

3

Rob
D'Angelo

4:30 PM CrossFit

1 x 2 @ 115 lbs

2 cleans 1pwr snatch

4

Jason
Martin

4:30 PM CrossFit

1 x 2 @ 105 lbs

4

Jeremy
Rigdon

4:30 PM CrossFit

1 x 2 @ 105 lbs

4x95, 4x100, 2x105

4

Jeremy
Taylor

11:30 AM CrossFit

1 x 2 @ 105 lbs

5

Private

4:30 PM CrossFit

10 x 2 @ 95 lbs

5

Chris
Pearcey

6:30 AM CrossFit

1 x 2 @ 95 lbs

6

Dave
Mosher

8:45 AM CrossFit

10 x 2 @ 75 lbs

7

Fred
Peterson

5: 30 AM CrossFit

1 x 2 @ 65 lbs

8

Jonathan
Bermudez

5: 30 AM CrossFit

10 x 2 @ 55 lbs

9

Bill
Hoppe

8:45 AM CrossFit

10 x 2 @ 45 lbs

10

Kush
Pathak

5: 30 AM CrossFit

1 x 2 @ 0 lbs

Training bar..geeez!

Female Clients

1

Haley
Bury

5: 30 AM CrossFit

4 x 2 @ 115 lbs

85-105-115

2

Christine
Ford

11:30 AM CrossFit

1 x 2 @ 95 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

1 x 2 @ 90 lbs

65_90

4

Sarah
Allgood

6:30 AM CrossFit

3 x 2 @ 85 lbs

75/80/85

5

Katelin
Turner

6:45 PM CrossFit

1 x 2 @ 80 lbs

5x75; 5x80

6

Casey
Pierson

5:30 PM CrossFit

1 x 2 @ 70 lbs

7

Private

6:45 PM CrossFit

1 x 2 @ 65 lbs

7

Tracie
Miller

6:30 AM CrossFit

1 x 2 @ 65 lbs

8

Julie
Peterson

11:30 AM CrossFit

1 x 2 @ 60 lbs

8

Kaco
Newbury

11:30 AM CrossFit

1 x 2 @ 60 lbs

9

Anu
Balu

6:30 AM CrossFit

5 x 2 @ 55 lbs

5 sets @45#

10

Su
Sparhawk

6:30 AM CrossFit

1 x 2 @ 45 lbs

11

Meihui
Li

5:30 PM CrossFit

1 x 2 @ 35 lbs