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Components
Med ball clean
Metcon
Metcon
Power Snatch
Power Snatch
Overhead Squat
Metcon
Handstand Walk
Bulgarian Split Squats
Hollow rocks
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Tues - Beaverton Strength and Conditioning
Class
(All)
5: 30 AM CrossFit
6:30 AM CrossFit
8:45 AM CrossFit
11:30 AM CrossFit
4:30 PM CrossFit
5:30 PM Competitive CrossFit Class
5:30 PM CrossFit
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (12/4)
Workout
Tues
Main WOD
Skill
A: Med ball clean (15 min practice)
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 5 of
5 C2B pull up
5 Burpees
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 5 of
5 Box jump 30/24
5 Power cleans 135/95
Touch and Go.....scale as needed
Team training
A: Power Snatch (Build to a heavy in 15 min)
Power Snatch
B: Power Snatch (Clusters 3.3.3 x 3 , TnG all reps)
Power Snatch
Rest 15s b/t clusters
Rest 3 min b/t sets
C: Overhead Squat (Build to a 3 rep in 12 min)
Overhead Squat
D: Metcon (Time)
For time
500m row
5 MU
400m row
4 MU
300m row
3 MU
200m row
2 MU
100m row
1 MU
E: Handstand Walk (15 min practice)
Handstand Walk
Accessory Work
AA: Bulgarian Split Squats (3 x 8/leg at 20% BW)
Rest 1 min b/t legs
Rest 2 min b/t sets
AB: Hollow rocks (3 x 60-90s , alternate with BSS)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 03, 2017
Male Clients
1
Private
8:45 AM CrossFit
1 x 1 @ 70 lbs
2
Chris
Pearcey
6:30 AM CrossFit
4 x 5 @ 50 lbs
50# db
2
Scott
Boss
6:30 AM CrossFit
3 x 5 @ 50 lbs
2
Private
5: 30 AM CrossFit
1 x 10 @ 50 lbs
2
Adam
Michaud
8:45 AM CrossFit
1 x 1 @ 50 lbs
2
Zachary
Grosshandler
5: 30 AM CrossFit
1 x 1 @ 50 lbs
3
Dave
Mosher
8:45 AM CrossFit
1 x 1 @ 24 lbs
4
Fred
Peterson
5: 30 AM CrossFit
1 x 25 @ 20 lbs
5
Ram
Hernandez
5: 30 AM CrossFit
1 x 25 @ 14 lbs
5
Jeremy
Rigdon
4:30 PM CrossFit
1 x 1 @ 14 lbs
5
Ken
Borst
11:30 AM CrossFit
1 x 1 @ 14 lbs
6
Aaron
Johnston
4:30 PM CrossFit
1 x 50 @ 0 lbs
20X70 30X100
Female Clients
1
Anu
Balu
6:30 AM CrossFit
5 x 10 @ 20 lbs
1
Tracie
Miller
6:30 AM CrossFit
1 x 50 @ 20 lbs
1
Chelsea
Kilway
5: 30 AM CrossFit
1 x 25 @ 20 lbs
2
Su
Sparhawk
6:30 AM CrossFit
1 x 45 @ 16 lbs
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