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Components
Metcon
Hang muscle clean
Power clean + power jerk
Hang Clean
Metcon
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
9:00 AM CrossFit
11:30 AM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
5:30 PM Competitive CrossFit Class
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (16/9)
Workout
Mon
Main WOD
A:
Unilateral work:
3 Rounds
1-Leg Box Jump/plate
4each leg
KB Cossack Squats
8each leg
Lateral Skater Hops
5each leg for distance
*Lateral jumping from
one leg and landing on
the other. Stick the
landing (2 sec pause)
B: Metcon (AMRAP - Rounds and Reps)
15min AMRAP
2 Strict MU or 6 strict pullups
Shuttle Sprint (40m)
LOB Down and back x 2
(4 points of contact)
10 Jumping Lunges
15 Toe to bars
*LOB = Length of Box
Team training
A: Hang muscle clean (3 x 3 - moderate)
Hang muscle clean
B: Power clean + power jerk (70% x 2 , 75% x 2 , 80% x 1)
Focus on good catch position and good dip/drive position
C: Hang Clean (High hang )
Hang Clean
70% x 2 - drop n go
75% x 2
Repeat
D: Metcon (Time)
100 cal bike
1 mile run - treadmill
For time
Accessory Work
A: Metcon (No Measure)
3 sets of
15 back ext w/ plate
30s weighted plank
20 Russian twists w/medball
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 25, 2017
Male Clients
1
Private
9:00 AM CrossFit
8 + 7
2
bill
hall
6:30 AM CrossFit
7 + 4
3
Chris
Pearcey
6:30 AM CrossFit
7 + 2
4
Scott
Boss
6:30 AM CrossFit
6 + 28
Pull ups
5
John
Rogacki
11:30 AM CrossFit
6 + 23
MUs first round only, then PUs
6
Mike
Ford
4:30 PM CrossFit
6 + 8
6 rounds + 5 TTB all UB
7
Tim
Larkin
9:00 AM CrossFit
7 + 8
Alternated Strict Pullups and Ring Rows every 2 Rounds. Kipping K...
8
Ken
Borst
11:30 AM CrossFit
6 + 12
Pull ups, knee ups.
9
Dave
Mosher
9:00 AM CrossFit
6 + 7
banded pu
10
Jason
Martin
4:30 PM CrossFit
6 + 2
pu and kn2ch
11
Jeff
Hough
11:30 AM CrossFit
6 + 0
12
Mikhail
Garibov
5:30 PM CrossFit
5 + 22
13
Paul
Schopp
5:30 PM CrossFit
5 + 5
14
Private
6:30 AM CrossFit
5 + 0
14
Kush
Pathak
5:30 PM CrossFit
5 + 0
Green plus red band pull-ups
15
Private
5: 30 AM CrossFit
4 + 29
Female Clients
1
Haley
Bury
6:45 PM CrossFit
7 + 0
Strict PUs
2
Katie
Wurzbach-L ...
5: 30 AM CrossFit
5 + 30
Strict PU
3
Teresa
Morescalchi
3:30 PM CrossFit
7 + 6
Scaled
4
Ali
Levy
6:45 PM CrossFit
7 + 3
Banded strict pullups
5
Emily
Davis
6:45 PM CrossFit
7 + 0
Mixed scaled movements
6
Ava
Streater
6:45 PM CrossFit
6 + 11
Green band for pull ups. 6-7 knee to chest/ the rest were laying ...
7
Su
Sparhawk
6:30 AM CrossFit
6 + 0
green band, hang knee tucks
8
Julie
Peterson
9:00 AM CrossFit
5 + 7
Haha, back no likey TTB.
9
Susan
Clay
5: 30 AM CrossFit
4 + 0
No idea how many I did. Think it was 4
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