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Components

Metcon

Back Squat

Metcon

Clean

Metcon

Back Squat

Double-Unders

DB push press

Toes-To-Bar

Settings

Workout

Mon

Main WOD

A: Metcon (Weight)

EMOM 10 of
1 power clean
1 front squat
1 hang clean
1 jerk Split or power
Start at 55-60% max

B: Back Squat (Clusters 5.5.5 x 3, rest 30s/3 min)

Back Squat

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 of
5 burpee box jumps 24/20
10 C2B pull up

Team training

A: Clean (Complete the following complex)

Clean

Every 90s for 15 min
Start at 55-60% max C/J
Clean x 1
Hang clean x 1
Push press x 1
Split jerk x 1

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8 of
8 Box jumps
6 thrusters @ 115/75
4 MU

C: Back Squat (10-7-5-3-1- AHAP for today)

Back Squat

D: Double-Unders (200 DUs for time)

Double-Unders

Accessory Work

AA: DB push press (3 x 8 @ 31X1 AHAP , rest 2-3 min)

Start with DB at front rack
Dip drive press
Recover to shoulder
Use tempo if prescribed

AB: Toes-To-Bar (3 x 10 @ 30X0)

Toes-To-Bar

Lower legs from bar at a sec pace
Alternate sets with PP

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

Whiteboard:

Monday, November 07, 2016

Male Clients

1

Drew
Rivera

8:45 AM CrossFit

226.25 lbs

135, 135, 135, 155, 175, 185, 195, 205, 215, 226.25

2

Dean
Durfee

6:45 PM CrossFit

205 lbs

145, 155, 175, 185 x2 195 205

2

HP
Park

4:30 PM CrossFit

205 lbs

3

Aaron
Johnston

4:30 PM CrossFit

185 lbs

3

David
Fisher

5: 30 AM CrossFit

185 lbs

185x1 set

3

John
Rogacki

11:30 AM CrossFit

185 lbs

105-->185 (twice)

3

Setha
Nhoung

6:45 PM CrossFit

185 lbs

135, 135, 155, 155, 165, 165, 185, 185, failed 195 hang clean

3

Zachary
Grosshandler

6:30 AM CrossFit

185 lbs

2x135 3x165 5x185

4

Todd
Findlay

4:30 PM CrossFit

165 lbs

5

Dave
Anderson

4:30 PM CrossFit

155 lbs

6

Private

4:30 PM CrossFit

150 lbs

7

Adam
Michaud

6:30 AM CrossFit

135 lbs

95#x2 115#x4 135#x4

7

Chris
Pearcey

6:30 AM CrossFit

135 lbs

7

Jonathan
Bermudez

11:30 AM CrossFit

135 lbs

7

Matthew
Zola

4:30 PM CrossFit

135 lbs

8

Fred
Peterson

4:30 PM CrossFit

125 lbs

9

Private

5: 30 AM CrossFit

115 lbs

9

Sean
Weeks

11:30 AM CrossFit

115 lbs

75, 95,115

10

Scott
Vernon

11:30 AM CrossFit

95 lbs

11

Jason
Martin

4:30 PM CrossFit

135 lbs

12

Private

8:45 AM CrossFit

125 lbs

13

Jeff
Hough

11:30 AM CrossFit

105 lbs

13

Tim
Larkin

8:45 AM CrossFit

105 lbs

(2x75/3x85/3x95/2x105)

14

Dave
Mosher

8:45 AM CrossFit

100 lbs

15

Bill
Hoppe

8:45 AM CrossFit

85 lbs

16

Kush
Pathak

5:30 PM CrossFit

75 lbs

95 lbs last 2 rounds

16

Matt
Waldo

5: 30 AM CrossFit

75 lbs

16

Paul
Schopp

5:30 PM CrossFit

75 lbs

Female Clients

1

Kindra
Veith

4:30 PM CrossFit

160 lbs

2

Colleen
Beatty

5: 30 AM CrossFit

155 lbs

failed jerk @165

3

Haley
Bury

6:45 PM CrossFit

135 lbs

4

Colette
Matsuda

5: 30 AM CrossFit

120 lbs

4

Katelin
Turner

6:45 PM CrossFit

120 lbs

worked up from 95

5

Melissa
Griffin

11:30 AM CrossFit

115 lbs

5

Rana
Schnaubelt

4:30 PM CrossFit

115 lbs

75-115

6

Private

6:45 PM CrossFit

105 lbs

7

Lindsay
Durfee

4:30 PM CrossFit

95 lbs

8

Anu
Balu

5: 30 AM CrossFit

75 lbs

3x65,6x75,1x85

9

Tracie
Miller

6:30 AM CrossFit

105 lbs

10

Cathy
Doyle

5:30 PM CrossFit

100 lbs

11

Krysta
Besser

8:45 AM CrossFit

95 lbs

Front squat to box . 16 wk

12

Courtney
Floersch

6:45 PM CrossFit

90 lbs

12

Rebekah
Brown

6:30 AM CrossFit

90 lbs

13

Ali
Levy

6:45 PM CrossFit

85 lbs

13

Casey
Pierson

5:30 PM CrossFit

85 lbs

13

Jen
Thomason

5: 30 AM CrossFit

85 lbs

13

Kaco
Newbury

11:30 AM CrossFit

85 lbs

14

Laura
Liu

6:30 AM CrossFit

80 lbs

15

Karol
Anderson

4:30 PM CrossFit

75 lbs

1@#75...rest #65

16

Lisa
Romary

8:45 AM CrossFit

65 lbs

17

Sangeetha
Nandan

6:30 AM CrossFit

50 lbs

18

Teresa
Morescalchi

5: 30 AM CrossFit

45 lbs

Injured ankle Modified