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Components

Back Squat

Back Squat

2-Position Snatch

Metcon

Metcon

Metcon

Snatch

Weighted Pull-ups

Dips weighted

Settings

Workout

Mon

Main WOD

A: Back Squat (3 x 3 , add 5-10#)

Back Squat

A2: Back Squat (1 x 10 AHAP)

Back Squat

B: 2-Position Snatch (Build for 15 min)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 4 of
20 DUs
10 Hang power snatch 75/55

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 4 of
8 strict pull ups
8 box jumps 30/24

Team training

A: Metcon (10 Rounds for time)

10 sets each for times of
15/12 cal AB
15 wallball 25/16 UB
15 TTB UB
Rest 2 min b/t

B: Snatch (Build to a heavy in 15 min)

Snatch

Accessory Work

AA: Weighted Pull-ups (5 x 3 , AHAP alternate w/dips)

The Strict Pull-up

Rest 30s after pull ups
Rest 90s after dips

AB: Dips weighted (5 x 5, AHAP )

Full ROM dips w/ weight

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

Whiteboard:

Monday, November 21, 2016

Male Clients

1

Joe
Vithayathil

11:30 AM CrossFit

1 x 3 @ 310 lbs

failed 2nd 310 set (3rd rep)

2

Zachary
Grosshandler

5: 30 AM CrossFit

3 x 3 @ 305 lbs

135, 185, 225, 275, 3x305

3

Drew
Rivera

11:30 AM CrossFit

1 x 3 @ 300 lbs

Last set at 305

4

Todd
Findlay

4:30 PM CrossFit

3 x 3 @ 295 lbs

5

Andy
Mount

4:30 PM CrossFit

1 x 3 @ 285 lbs

255, 265

6

Matthew
Zola

4:30 PM CrossFit

1 x 3 @ 275 lbs

6

Setha
Nhoung

6:45 PM CrossFit

1 x 3 @ 275 lbs

7

Nolan
Fisk

4:30 PM CrossFit

1 x 3 @ 265 lbs

8

Chris
Pearcey

6:30 AM CrossFit

3 x 3 @ 255 lbs

8

Jason
Martin

4:30 PM CrossFit

2 x 3 @ 255 lbs

1x3@245

9

Mathew
Warren

5: 30 AM CrossFit

3 x 3 @ 245 lbs

10

Jeremy
Rigdon

4:30 PM CrossFit

1 x 3 @ 235 lbs

225, 235, 235

11

Fred
Peterson

4:30 PM CrossFit

3 x 3 @ 225 lbs

11

Paul
Schopp

5:30 PM CrossFit

3 x 3 @ 225 lbs

11

Rob
D'Angelo

4:30 PM CrossFit

2 x 5 @ 225 lbs

185x8,205x8,225x5,225x5

11

Andy
Lowrey

5: 30 AM CrossFit

1 x 3 @ 225 lbs

11

Private

11:30 AM CrossFit

1 x 3 @ 225 lbs

11

Jeff
Hough

11:30 AM CrossFit

1 x 3 @ 225 lbs

down to 12" box

12

Private

5:30 PM CrossFit

3 x 3 @ 205 lbs

12

Jonathan
Bermudez

8:45 AM CrossFit

3 x 3 @ 205 lbs

13

Jens
Deppe

6:30 AM CrossFit

1 x 3 @ 190 lbs

14

John
Rogacki

11:30 AM CrossFit

1 x 3 @ 185 lbs

knee/hip tweak = chill day

15

Tim
Larkin

8:45 AM CrossFit

1 x 3 @ 180 lbs

16

Dave
Mosher

8:45 AM CrossFit

3 x 3 @ 175 lbs

165, 165, 175

16

Private

5: 30 AM CrossFit

3 x 3 @ 175 lbs

17

Private

8:45 AM CrossFit

3 x 3 @ 165 lbs

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

3 x 3 @ 205 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

3 x 3 @ 190 lbs

3

Tracie
Miller

6:30 AM CrossFit

3 x 3 @ 185 lbs

3

Cathy
Doyle

5:30 PM CrossFit

1 x 3 @ 185 lbs

3

Emilee
Jennings

4:30 PM CrossFit

1 x 3 @ 185 lbs

3

Helen
Harder

5:30 PM CrossFit

1 x 3 @ 185 lbs

4

Ali
Levy

6:45 PM CrossFit

3 x 3 @ 175 lbs

5

Private

6:45 PM CrossFit

1 x 3 @ 170 lbs

6

Rebekah
Brown

11:30 AM CrossFit

3 x 3 @ 165 lbs

7

Casey
Pierson

5:30 PM CrossFit

3 x 3 @ 155 lbs

7

Courtney
Floersch

5:30 PM CrossFit

3 x 3 @ 155 lbs

7

Su
Sparhawk

6:30 AM CrossFit

1 x 3 @ 155 lbs

2 x 3 @ 125#

8

Haley
Bury

5: 30 AM CrossFit

1 x 3 @ 135 lbs

8

Katie
HIlgemann

5: 30 AM CrossFit

1 x 3 @ 135 lbs

9

Lisa
Romary

8:45 AM CrossFit

3 x 3 @ 130 lbs

2x3 at 125

10

Kelsae
Stentzel

11:30 AM CrossFit

3 x 3 @ 125 lbs

10

Teresa
Morescalchi

5: 30 AM CrossFit

3 x 3 @ 125 lbs

10

Krysta
Besser

4:30 PM CrossFit

1 x 3 @ 125 lbs

18 wk

11

Shannon
Wiltz

8:45 AM CrossFit

3 x 3 @ 120 lbs

12

Piper
Huber

6:45 PM CrossFit

3 x 3 @ 115 lbs

Ramping back up from hip dislocation

13

Keesa
Garcia

5:30 PM CrossFit

3 x 3 @ 105 lbs

14

Sangeetha
Nandan

6:30 AM CrossFit

3 x 3 @ 80 lbs

15

Pam
Hastreiter

5:30 PM CrossFit

1 x 3 @ 75 lbs

16

Maggie
Beltran

5:30 PM CrossFit

1 x 1 @ 245 lbs