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Components
Metcon
Overhead Pause Squats
Shoulder Press
Snatch
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
Day 2 of Superhero Strength Cycle - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 PM CrossFit
Foundations 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (9/17)
Workout
Day 2 of Superhero Strength Cycle
Yoga/Mobility
Chest Stretches
Warm-up
snatch and overhead squat warm up
2 rounds
- 5 Burpees
- 5 Snatch pulls
- 5 Power snatches
- 5 OH squats
- 5 Snatch balances
- 5 Squat snatch
WOD
Metcon (AMRAP - Reps)
3 Rounds + Max Effort
12 Minutes to Complete
200m Farmers, 1x KB, 53/35
10 KB Clean and Press
THEN...
Max Effort Thrusters with remaining time.
Score is the number of completed Thrusters.
Skill/Strength
Overhead Pause Squats (3x5)
3 Second Pause at bottom of the squat
Your 3x5 can be at different weights. EG. 110x5, 115x5, 120x5
Superhero Training
Weightlifting
Shoulder Press (3x5)
Shoulder Press
Your 3x5 can be at different weights.
Snatch (3x5)
Snatch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 30, 2016
Male Clients
1
Craig
Maffei
5:20 PM CrossFit
91 Reps
2
Kevin
Martinez
9:30 AM CrossFit
75 Reps
3
Brendon
Jimenez
Open Gym 5:20AM-10:30AM
62 Reps
4
Clark
moncure
6:30 AM CrossFit
51 Reps
5
Freddy
Aubert
5:20 AM CrossFit
55 Reps
44 kb
5
lance
cartwright
6:30 AM CrossFit
55 Reps
44lb kb
6
Cyrus
Medrano
5:20 PM CrossFit
46 Reps
44#
7
Ryan
Spitznagel
5:20 AM CrossFit
28 Reps
26#
8
John
Schwall
4:10PM CrossFit
17 Reps
35lb KB
Female Clients
1
Katie
Harris
4:10PM CrossFit
89 Reps
2
Bianca
Weber
5:20 PM CrossFit
72 Reps
3
Steph
Karins
5:20 AM CrossFit
63 Reps
4
Audrey
Crismon
9:30 AM CrossFit
52 Reps
5
Christina
Tovar
5:20 PM CrossFit
36 Reps
stupid shoulders
6
Tabitha
Erickson
6:30 AM CrossFit
33 Reps
7
Tracy
Auber
5:20 AM CrossFit
90 Reps
26# thruster 35 # farmers carry
8
Emily
Hilton
9:30 AM CrossFit
70 Reps
15 lbs kettlebell for thrusters and clean and press
9
Heather
Powell
4:10PM CrossFit
68 Reps
18lb
10
Angie
Grant
4:10PM CrossFit
65 Reps
15lb DB
11
Paige
Mouledous
6:30 AM CrossFit
57 Reps
#18
12
Andrea
Sierra
5:20 AM CrossFit
55 Reps
20lb db
13
Sonserae
Bell
5:20 PM CrossFit
43 Reps
little blue kettle bell
14
Destinee
Medrano
5:20 PM CrossFit
40 Reps
26#
15
Janet
James
5:20 AM CrossFit
32 Reps
26#
16
Brittany
Pickard
5:20 AM CrossFit
30 Reps
26lbs 20 lb thrsters
17
Brandi
Schwall
4:10PM CrossFit
28 Reps
26lb KB
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