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Components

Overhead Squat

Metcon

Metcon

Front Squat

Hang Power Clean

Hang Power Clean

Metcon

Metcon

Settings

Workout

Mon

Main WOD

A: Overhead Squat (3 x 5 @ 31X1 , moderate weight)

Overhead Squat

Tempo is 3 count down , 1 count hold in bottom , up fast , 1 count hold at top
Keep shoulders driving up/active entire time bar is OH

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8 of
15 power snatches 75/55
30 DUs

C: Metcon (3 Rounds for reps)

3 x max rep pull ups
Use BF / kipping / strict
Rest 2 min b/t

Team training

A: Front Squat (3 x 3 , moderate heavy)

Front Squat

B: Hang Power Clean (Build to a heavy in 12 min -quick)

Hang Power Clean

C: Hang Power Clean (Clusters 5.5.5 x 3 , rest 20s/rest 3 min)

Hang Power Clean

Start with a weight you know you can finish but tough , then add over sets

D: Metcon (Time)

For time
30-20-10
Cal row
TTB

Accessory Work

AA: Metcon (Weight)

3 sets of
DB push press x 8 @ 31X1 -heavy
Rest 1 min
Alt OH lunges w/2 KBs
Rest 2 min

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

Whiteboard:

Monday, December 19, 2016

Male Clients

1

christopher
camp

4:30 PM CrossFit

1 x 5 @ 185 lbs

2

HP
Park

4:30 PM CrossFit

1 x 5 @ 165 lbs

2

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 5 @ 165 lbs

75, 105, 135, 165

3

Chad
Judy

11:30 AM CrossFit

1 x 5 @ 155 lbs

3

Josh
Hackett

11:30 AM CrossFit

1 x 5 @ 155 lbs

4

Setha
Nhoung

6:45 PM CrossFit

1 x 5 @ 150 lbs

5

Dean
Durfee

4:30 PM CrossFit

1 x 5 @ 145 lbs

Full snatch an 3X temp OH 155!

5

John
Rogacki

11:30 AM CrossFit

1 x 5 @ 145 lbs

115/125/145 at tempo

6

Rich
Roskopf

5:30 PM CrossFit

1 x 5 @ 135 lbs

7

Mathew
Warren

11:30 AM CrossFit

1 x 5 @ 125 lbs

95, 115, 125

8

Dave
Anderson

4:30 PM CrossFit

2 x 5 @ 115 lbs

95, 115, 115

9

Private

4:30 PM CrossFit

3 x 5 @ 95 lbs

9

Jens
Deppe

11:30 AM CrossFit

3 x 5 @ 95 lbs

9

Private

8:45 AM CrossFit

3 x 5 @ 95 lbs

10

Tim
Larkin

5:30 PM CrossFit

1 x 5 @ 90 lbs

75,85,90

11

Carl
Hickerson

6:30 AM CrossFit

3 x 5 @ 85 lbs

11

Paul
Schopp

5:30 PM CrossFit

2 x 5 @ 85 lbs

1st set 75

11

Fred
Peterson

6:45 PM CrossFit

1 x 5 @ 85 lbs

65, 85, 65

11

Jason
Martin

4:30 PM CrossFit

1 x 5 @ 85 lbs

1x5@75,1x5@65 first day back from calf pull

12

Adam
Michaud

6:30 AM CrossFit

3 x 5 @ 75 lbs

12

Chris
Pearcey

6:30 AM CrossFit

3 x 5 @ 75 lbs

13

Bill
Hoppe

8:45 AM CrossFit

1 x 5 @ 65 lbs

13

Dave
Mosher

8:45 AM CrossFit

1 x 5 @ 65 lbs

14

Jonathan
Bermudez

5: 30 AM CrossFit

3 x 5 @ 55 lbs

14

Private

5: 30 AM CrossFit

3 x 5 @ 55 lbs

14

Ram
Hernandez

5: 30 AM CrossFit

3 x 5 @ 55 lbs

14

Jay
Davis

6:30 AM CrossFit

1 x 5 @ 55 lbs

15

Will
Mahoney

11:30 AM CrossFit

1 x 5 @ 51 lbs

16

Sean
Weeks

11:30 AM CrossFit

1 x 5 @ 45 lbs

17

Rob
D'Angelo

4:30 PM CrossFit

1 x 5 @ 0 lbs

Female Clients

1

Haley
Bury

5: 30 AM CrossFit

1 x 5 @ 115 lbs

2

Rana
Schnaubelt

4:30 PM CrossFit

1 x 5 @ 100 lbs

75,85,100. 3@110

3

Colette
Matsuda

8:45 AM CrossFit

3 x 5 @ 95 lbs

3

Tracie
Miller

8:45 AM CrossFit

3 x 5 @ 95 lbs

4

Dawna
Graham

8:45 AM CrossFit

1 x 5 @ 85 lbs

5

Lindsay
Durfee

4:30 PM CrossFit

1 x 5 @ 75 lbs

6

Krysta
Besser

8:45 AM CrossFit

1 x 5 @ 65 lbs

7

Kaco
Newbury

5: 30 AM CrossFit

1 x 5 @ 60 lbs

8

Chelsea
Kilway

6:30 AM CrossFit

3 x 5 @ 55 lbs

8

Ali
Levy

6:45 PM CrossFit

1 x 5 @ 55 lbs

8

Sangeetha
Nandan

6:30 AM CrossFit

1 x 5 @ 55 lbs

9

Lisa
Romary

8:45 AM CrossFit

1 x 5 @ 45 lbs