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Components

Clean

AMRAP crazy 11/5/16

Power Snatch

Double Unders ME

Sprints

Settings

Workout

11/5/16

In's

high hang squat cleans 3 x 5

Yoga/Mobility

stretch lats with bands

Warm-up

Clean Warm Up

3 rounds
5 deadlifts
5 deadlifts with high pull
5 hang power cleans
5 Front Squats
5 Squat Cleans

Skill/Strength

Clean (5 x 2 TNG @ 80-85% 1 RM )

Clean

WOD

AMRAP crazy 11/5/16 (AMRAP - Rounds and Reps)

Keep a running count on this wod. It will switch every 3 mins with a 2min break between rounds.

3 Min AMRAP #1
10 Front squat ( 95/75)
10 Push press
Rx: as written
Rx+: 115/85; HSPU

rest 2min

at 5 min on the clock

3 Min AMRAP #2
10 Back Squat (95/75)
10 Burpees
Rx: as written
Rx+: 115/85; OTB burpees

Rest 2 min

at 10 min on the clock

3 Min AMRAP#3
10 hang power clean (95/75)
10 Hanging leg raises
Rx: as written
Rx+: 115/85; TTB

Out's

row 1000 m

Superhero Training

Yoga/Mobility

lat stretch with bands

Skill/Strength

Power Snatch (4 x 3 building )

Power Snatch

Gymnastics

Double Unders ME (AMRAP - Reps)

As Many attempts as needed
Max Effort Double Unders unbroken
Rest 2 minutes

Sprints (Time)

10 x 200 M sprints with 1 min break between each

at the end of the 5th sprint, you get 2 min rest.

score is total time for all sprints including the break

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

Whiteboard:

Saturday, November 05, 2016

Male Clients

1

Brendon
Jimenez

9 AM CrossFit

5 x 2 @ 245 lbs

Power Clean; really good at shooting elbows under but need to wor...

2

Grant
McHaney

Open Gym 8am

5 x 2 @ 225 lbs

2

Josh
Davlin

9 AM CrossFit

5 x 2 @ 225 lbs

2

Kevin
Martinez

9 AM CrossFit

5 x 2 @ 225 lbs

squat clean

3

lance
cartwright

Open Gym 8am

5 x 2 @ 175 lbs

squat clean

4

Tom
Wire

9 AM CrossFit

5 x 2 @ 145 lbs

SQUAT Clean

5

Cyrus
Medrano

9 AM CrossFit

5 x 2 @ 115 lbs

Squat Clean

Female Clients

1

Steph
Karins

9 AM CrossFit

5 x 2 @ 125 lbs

2

Christina
Tovar

9 AM CrossFit

5 x 2 @ 110 lbs

4 - squat 1 - power

3

Rachel
Kimbrell

9 AM CrossFit

5 x 2 @ 95 lbs

3

Tracy
Auber

Open Gym 8am

5 x 2 @ 95 lbs

4

Janet
James

Open Gym 8am

5 x 2 @ 85 lbs

squat cleans

5

Heather
Powell

9 AM CrossFit

5 x 2 @ 65 lbs

6

Destinee
Medrano

9 AM CrossFit

5 x 2 @ 60 lbs