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Components

Clean and Jerk

Metcon

Handstand Walk

Snatch

Metcon

Halting Snatch Grip D ...

Back Squat

Settings

Workout

Mon

Main WOD

A: Clean and Jerk (EMOM 6 x 2 reps @ 65%)

Clean and Jerk

B: Metcon (Time)

3 RFT of
50 DUs
15 push press 95/65
12 TTB

Rx+ - 115/75

Time cap - 10 min

C: Handstand Walk (Take 10 min and practice)

Handstand Walk

Team training

A: Snatch (EMOM 9 x 1 rep (75/80/85% x 3))

Snatch

B: Metcon (AMRAP - Rounds and Reps)

4 rounds at 80% effort
60 DUs
30 push press 105/70
15 box jumps 24/20

Goal is good breathing and consistent movement, rest b/t moves if needed

C: Halting Snatch Grip Deadlift (3 x 3 @ 85% , pause for 3s at knee)

Halting Snatch Grip Deadlift

D: Back Squat (2 x 5 @ 75%)

Back Squat

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

Whiteboard:

Monday, January 04, 2016

Male Clients

1

Robert
Ball

11:30 AM CrossFit

6 x 2 @ 185 lbs

2

Dean
Durfee

6:30 AM CrossFit

6 x 2 @ 165 lbs

2

Tom
Holt

11:30 AM CrossFit

6 x 2 @ 165 lbs

3

Private

5: 30 AM CrossFit

6 x 2 @ 155 lbs

4

Rich
Roskopf

11:30 AM CrossFit

6 x 2 @ 145 lbs

5

Dave
Anderson

4:30 PM CrossFit

6 x 2 @ 135 lbs

5

Joe
Rayburn

6:30 PM CrossFit

6 x 2 @ 135 lbs

6

Scott
Boss

5: 30 AM CrossFit

6 x 2 @ 125 lbs

7

Chris
Pearcey

8:45 AM CrossFit

6 x 2 @ 115 lbs

7

Cody
Koenig

6:30 PM CrossFit

6 x 2 @ 115 lbs

7

Fred
Peterson

4:30 PM CrossFit

6 x 2 @ 115 lbs

7

Private

11:30 AM CrossFit

6 x 2 @ 115 lbs

8

Dylan
Graham

6:30 PM CrossFit

6 x 2 @ 105 lbs

8

Jonathan
Bermudez

4:30 PM CrossFit

6 x 2 @ 105 lbs

8

Sunny
Grover

11:30 AM CrossFit

6 x 2 @ 105 lbs

9

Eric
McGuire

11:30 AM CrossFit

6 x 2 @ 95 lbs

10

Dave
Mosher

8:45 AM CrossFit

6 x 2 @ 75 lbs

10

Michael
Weinstein

5:30 PM CrossFit

6 x 2 @ 75 lbs

11

Jason
Martin

4:30 PM CrossFit

3 x 2 @ 120 lbs

3x2@115

Female Clients

1

Christine
Ford

11:30 AM CrossFit

6 x 2 @ 105 lbs

2

Piper
Huber

6:30 PM CrossFit

6 x 2 @ 97.5 lbs

pc/ split j

3

Katelin
Turner

6:30 AM CrossFit

6 x 2 @ 95 lbs

3

Krysta
Besser

8:45 AM CrossFit

6 x 2 @ 95 lbs

4

Dawna
Graham

11:30 AM CrossFit

6 x 2 @ 85 lbs

4

Jennifer
Lee

11:30 AM CrossFit

6 x 2 @ 85 lbs

4

Katie
Longto

4:30 PM CrossFit

6 x 2 @ 85 lbs

5

Cathy
Doyle

5:30 PM CrossFit

6 x 2 @ 80 lbs

6

Haley
Bury

6:30 PM CrossFit

6 x 2 @ 75 lbs

6

Lindsay
Durfee

8:45 AM CrossFit

6 x 2 @ 75 lbs

6

Private

6:30 PM CrossFit

6 x 2 @ 75 lbs

6

Rana
Schnaubelt

4:30 PM CrossFit

6 x 2 @ 75 lbs

7

Teresa
Morescalchi

4:30 PM CrossFit

6 x 2 @ 65 lbs

8

Lisa
Romary

8:45 AM CrossFit

6 x 2 @ 55 lbs

8

Stephanie
Carson

5:30 PM CrossFit

6 x 2 @ 55 lbs