Public Whiteboard

Components

Skills Practice: Doub ...

Metcon

Muscle-ups

Back Squat

Metcon

Settings

Workout

Tues

Skill

Main WOD

A: Skills Practice: Double Unders (15-20 reps at each.)

1) Single unders
2) Power Jump
3) Single/single/power
4) single/single/double
5) double unders

B: Metcon (AMRAP - Rounds)

20min AMRAP

Barbell Complex

DL/Clean/FS/Jerk

#185/125

*Full Clean!
*Must be unbroken to
complete round.
*Goal range is 20-25
Rounds.
*if you get 30+ rounds,
go heavier next time.

Team training

A: Metcon (No Measure)

3 sets of
8 x 1 arm KB press
16 alt lunges w/ KB
4 x tall box jumps / step down

B: Metcon (3 Rounds for time)

3 sets each for times of
8 hang power cleans 185/125
10m front rack lunge
8 burpee over bar
10m front rack lunge
8 strict HSPU
Rest 5 min

C: Muscle-ups (Emom 6 x 5/3 UB )

Muscle-ups

D: Back Squat (3 x 6 @ 80%)

Back Squat

Accessory Work

A: Metcon (Weight)

Weighted back ext x 10
1 arm DB bench press x 10
1 arm DB row x 10
3 sets

Whiteboard:

Tuesday, October 03, 2017

Male Clients

John
Rogacki

11:30 AM CrossFit

3 x 50

& 15 MUs for the hell of it

Matt
Savoie

6:45 PM CrossFit

3 x 50

Mathew
Warren

5: 30 AM CrossFit

1 x 28

Rob
D'Angelo

4:30 PM CrossFit

1 x 26

Starting to come back

Ken
Borst

11:30 AM CrossFit

5 x 25

Jeremy
Rigdon

4:30 PM CrossFit

1 x 10

Dean
Durfee

9:00 AM CrossFit

1 x 0

TJ
O'Donnell

5: 30 AM CrossFit

1 x 0

Female Clients

Michelle
Benes

11:30 AM CrossFit

1 x 51

43, 48, 51

Emily
Davis

6:45 PM CrossFit

5 x 20

Kristen
Brastad

5:30 PM CrossFit

1 x 1

Single single power

Katie
Wurzbach-L ...

5: 30 AM CrossFit

1 x 0