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Components

2-Position Snatch

Metcon

2-Position Snatch

Metcon

Back Squat

Settings

Workout

Tues

Main WOD

2-Position Snatch (Every 75s for 10 min (8 sets))

B: Metcon (Time)

20 cal row
20 OH squat 115/75
25 cal row
25 front squat
30 cal row
30 back squats

Team training

A: 2-Position Snatch (Every 75s for 10 min ( 8 sets))

B: Metcon (AMRAP - Reps)

Ascending ladder 1- max rep
in 10 min
2 HSPU
2 C2B pull ups
4 HSPU
4 C2B
Add 2 reps per set

C: Back Squat (8,5,3 ; 8,5,3 wave load)

Back Squat

Accessory Work

AA: Metcon (No Measure)

3 sets of
20m HS walk
Rest 1 min
20 alt lunges w/35/20# DBs
Rest 2 min

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

Whiteboard:

Tuesday, December 13, 2016

Male Clients

1

Robert
Ball

6:30 AM CrossFit

1 x 1 @ 185 lbs

135, 155, 165, 185

2

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 1 @ 175 lbs

3

Aaron
Johnston

11:30 AM CrossFit

1 x 1 @ 155 lbs

135,145,155

4

John
Rogacki

11:30 AM CrossFit

2 x 1 @ 145 lbs

95>145

4

Rich
Roskopf

11:30 AM CrossFit

2 x 1 @ 145 lbs

5

Rob
Boek

6:30 AM CrossFit

1 x 1 @ 135 lbs

6

Private

8:45 AM CrossFit

2 x 1 @ 125 lbs

7

Mathew
Warren

5: 30 AM CrossFit

1 x 1 @ 115 lbs

8

Private

5:30 PM CrossFit

2 x 1 @ 105 lbs

8

Nolan
Fisk

4:30 PM CrossFit

1 x 1 @ 105 lbs

9

Chris
Pearcey

6:30 AM CrossFit

2 x 1 @ 95 lbs

75X3, 85X3, 95X2

9

Private

4:30 PM CrossFit

1 x 1 @ 95 lbs

9

Jens
Deppe

11:30 AM CrossFit

1 x 1 @ 95 lbs

10

Adam
Michaud

6:30 AM CrossFit

8 x 2 @ 75 lbs

Wrists not with it today

10

Carl
Hickerson

6:30 AM CrossFit

1 x 1 @ 75 lbs

Its still a VERY awkward movement for me

10

Dave
Mosher

8:45 AM CrossFit

1 x 1 @ 75 lbs

10

Fred
Peterson

5: 30 AM CrossFit

1 x 1 @ 75 lbs

10

Tim
Larkin

8:45 AM CrossFit

1 x 1 @ 75 lbs

4 Rounds@#65 4 Rounds@#75

11

Private

5: 30 AM CrossFit

1 x 1 @ 65 lbs

12

Kush
Pathak

5: 30 AM CrossFit

1 x 8 @ 20 lbs

Training bar with wood plates

13

christopher
camp

5:30 PM Competitive Cross...

1 x 1 @ 0 lbs

snatch 115-135-155-155-155-165-165-165

Female Clients

1

Haley
Bury

5: 30 AM CrossFit

2 x 1 @ 115 lbs

2

Colette
Matsuda

4:30 PM CrossFit

1 x 1 @ 95 lbs

2

Katelin
Turner

8:45 AM CrossFit

1 x 1 @ 95 lbs

3

Rana
Schnaubelt

4:30 PM CrossFit

1 x 1 @ 85 lbs

4

Lissa
Wickstrom

5:30 PM CrossFit

1 x 3 @ 80 lbs

5

Casey
Pierson

4:30 PM CrossFit

1 x 1 @ 75 lbs

built up from 55, ended last 5 rounds at 75lbs.

6

Jordan
Peterson

8:45 AM CrossFit

1 x 8 @ 65 lbs

6

Ali
Levy

6:45 PM CrossFit

1 x 1 @ 65 lbs

6

Julie
Peterson

11:30 AM CrossFit

1 x 1 @ 65 lbs

6

Paige
Ueltschey

5: 30 AM CrossFit

1 x 1 @ 65 lbs

6

Su
Sparhawk

6:30 AM CrossFit

1 x 1 @ 65 lbs

7

Karol
Anderson

11:30 AM CrossFit

2 x 1 @ 45 lbs

rest 35#

8

Sangeetha
Nandan

6:30 AM CrossFit

1 x 1 @ 40 lbs

9

Teresa
Morescalchi

5: 30 AM CrossFit

1 x 1 @ 35 lbs