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Components

Metcon

Deadlift

Clean and Jerk

Metcon

Metcon

Settings

Workout

Tues

Main WOD

A: Metcon (Time)

4 rounds at 80% effort
15/12 cal row
8 power cleans 115/75
8 HSPU
8 front squats 115/75

B: Deadlift (Build to moderate / heavy set of 10 )

Deadlift

Leave 2-3 in the tank
Not a max set

Team training

A: Clean and Jerk (Build to 80%-ish in 15 min)

Clean and Jerk

B: Metcon (Weight)

Clean/jerk clusters @ 90% of today
3.3.3 x 3 , rest 20s/rest 3 min
TnG all clusters , power clean OK

C: Metcon (Time)

21-15-9 of
Push press 135/95
Bar face burpee

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

Whiteboard:

Tuesday, November 29, 2016

Male Clients

1

Nolan
Fisk

4:30 PM CrossFit

10:12

2

Aaron
Johnston

11:30 AM CrossFit

10:22

3

Dave
Anderson

4:30 PM CrossFit

12:29

4

Zachary
Grosshandler

5: 30 AM CrossFit

14:52

5

Carl
Hickerson

6:30 AM CrossFit

17:29

Shoulders gave out on HSPU, only did 6 in last 2 rounds

6

Chris
Pearcey

6:30 AM CrossFit

18:01

7

Tim
Larkin

8:45 AM CrossFit

10:09

PC&FS #75 DB Shoulder Press #20's

8

Private

11:30 AM CrossFit

10:42

9

Private

5:30 PM CrossFit

10:56

10

Danny
Carson

8:45 AM CrossFit

11:13

11

Andrew
Yancy

5:30 PM CrossFit

11:55

12

Todd
Findlay

4:30 PM CrossFit

12:07

13

Jeff
Hough

11:30 AM CrossFit

13:48

15cal/115 pc/45ea db press/air squats

14

Connor
Warren

5: 30 AM CrossFit

14:30

55 lbs, 30 dumb press

15

Fred
Peterson

5: 30 AM CrossFit

14:56

95#

16

Jonathan
Bermudez

5: 30 AM CrossFit

16:59

RX'd except 1-ab mat for HSPU

Female Clients

1

Haley
Bury

5: 30 AM CrossFit

11:42

2

Christine
Ford

4:30 PM CrossFit

12:47

3

Tracie
Miller

6:30 AM CrossFit

14:49

4

Private

6:45 PM CrossFit

15:03

5

Jennifer
Larson

6:45 PM CrossFit

10:37

55#pc 20#db

6

Katelin
Turner

8:45 AM CrossFit

10:38

12 cal, 75#, 2 handstand negatives

7

Su
Sparhawk

6:30 AM CrossFit

10:46

55#, sdbp 15#

8

Laura
Liu

6:30 AM CrossFit

11:02

65lb barbell, 10lb weights overhead instead of HSPU

9

Teresa
Morescalchi

5: 30 AM CrossFit

11:38

55# Seated DB 10#

10

Jen
Thomason

5: 30 AM CrossFit

11:42

11

Rana
Schnaubelt

4:30 PM CrossFit

12:35

2hspu

12

Anu
Balu

6:30 AM CrossFit

12:37

65#,box hspu

13

Paige
Ueltschey

5: 30 AM CrossFit

12:40

dB press

14

Colette
Matsuda

5: 30 AM CrossFit

12:45

Rx#, 1 abmat hspu

15

Lindsay
Durfee

4:30 PM CrossFit

13:48

75# 20# db press

16

Piper
Huber

6:45 PM CrossFit

14:45

55#/neg hspu

17

Rebekah
Brown

11:30 AM CrossFit

14:54

65#

18

Sangeetha
Nandan

6:30 AM CrossFit

15:00

No power clean in last round.

19

Courtney
Floersch

5:30 PM CrossFit

15:07

kipping HSPU