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Components

Metcon

Snatch Balance

Hang Snatch

Metcon

Back Squat

Bar Muscle-ups

Settings

Workout

Wed

Main WOD

A: Metcon (No Measure)

3 sets not for time of
50-60 DUs
8-10 alt pistols
4-6 HSPU

B: Metcon (Time)

21-15-9 of
Cal row
Wallball
Pull up

Team training

A: Snatch Balance (Build to a 3 rep in 15 min)

Snatch Balance

B: Hang Snatch (Every 75s for 15 min or 2 fails )

Hang Snatch

Start at 50-60% max

C: Metcon (4 Rounds for reps)

Each round for max reps of

1 min of PC + jerk @ 95/65
Rest 1 min
90s of PC + jerk @ 135/95
Rest 90s
2 min 0f PC + jerk @ 185/135
Rest 2 min
3 min of PC + jerk @ 215/155

D: Back Squat (Clusters 5.5.5.5 x 3 )

Back Squat

Build over sets
Rest 30s b/t clusters
Rest 4 min b/t sets

Accessory Work

AA: Bar Muscle-ups (EMOM 10 x 3 UB)

Bar Muscle-ups

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

Whiteboard:

Wednesday, December 28, 2016

Male Clients

1

Joe
Rayburn

5:30 PM CrossFit

6:36

2

Joe
Vithayathil

11:30 AM CrossFit

6:46

3

Chris
Pearcey

8:45 AM CrossFit

6:53

WOW! that was fun!

4

Private

4:30 PM CrossFit

7:06

5

Peter
Krilla

11:30 AM CrossFit

8:08

6

Private

5: 30 AM CrossFit

8:27

7

Mathew
Warren

6:30 AM CrossFit

8:36

8

Scott
Boss

6:30 AM CrossFit

8:57

9

Private

5: 30 AM CrossFit

9:14

10

Fred
Peterson

11:30 AM CrossFit

9:23

ouch

11

Adam
Michaud

8:45 AM CrossFit

9:30

12

Rich
Roskopf

5: 30 AM CrossFit

8:01

Assault all UB

13

Dave
Mosher

8:45 AM CrossFit

8:05

14

Connor
Warren

6:30 AM CrossFit

8:24

yellow ball, ring rows

15

Jason
Martin

4:30 PM CrossFit

8:42

16lb wb / 11, 8, 5 pu

16

Brian
Niepoky

4:30 PM CrossFit

9:09

14# wb kipping pull ups

17

Bill
Hoppe

8:45 AM CrossFit

9:40

12#, kpu

18

Ram
Hernandez

5: 30 AM CrossFit

9:58

14# wb, rr

19

Paul
Schopp

5:30 PM CrossFit

10:29

14lb wall ball

Female Clients

1

Emilee
Jennings

4:30 PM CrossFit

7:12

2

Rana
Schnaubelt

4:30 PM CrossFit

8:06

3

Haley
Bury

5: 30 AM CrossFit

9:09

4

Colette
Matsuda

5: 30 AM CrossFit

9:42

5

Deb
Reser

4:30 PM CrossFit

8:47

15, 9, 6, 3

6

Chelsea
Kilway

8:45 AM CrossFit

8:53

14# wb, rr

7

Su
Sparhawk

6:30 AM CrossFit

8:57

12# wb, rr

8

Shannon
Wiltz

8:45 AM CrossFit

9:30

9

Jen
Thomason

5: 30 AM CrossFit

9:46

10lb wall ball Ring rows

10

Jennifer
Larson

11:30 AM CrossFit

9:54

10#wb and RR's

11

Lisa
Romary

8:45 AM CrossFit

10:29

8lb wb rr

12

Teresa
Morescalchi

5: 30 AM CrossFit

10:31

8#wb

13

Julie
Peterson

11:30 AM CrossFit

10:50

Peace out RR. #12WB