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Components

Front Squat

Clean

Split Jerk

Clean/Jerk BB warm up

Hang Clean

Split Jerk

Metcon

Settings

Workout

Mon

Main WOD

A: Front Squat (3 x 5, build over sets - 15 min)

Front Squat

B: Clean (Build to a 3 rep Drop n Go in 12 min)

Clean

C: Split Jerk (Build to a 2 rep from rack - 12 min)

Split Jerk

Team training

A: Clean/Jerk BB warm up (2Xs)

Complete complex 2 Xs through with an empty bar

Clean high pull from hip x 3
Power clean from knee x 3
Front squat x 3
Clean from knee x 3
Power jerk x 3
Split jerk x 3

B: Hang Clean (3 x 5 , 70%)

Hang Clean

C: Split Jerk (3 x 3 , 70% - from floor)

Split Jerk

D: Metcon (No Measure)

With a partner, alternate sets of
30s row -
Men - sub 1:45
Ladies - sub 1:55
20 sets each

Accessory Work

AA: Metcon (No Measure)

3 sets of
10 Bridge ups
1 min Pancake stretch

AB: Metcon (Weight)

3 sets of
100m - 50m/arm
1 arm KB OH carry AHAP UB
Rest 2 min b/t

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

Whiteboard:

Monday, April 10, 2017

Male Clients

1

Josh
Hackett

11:30 AM CrossFit

1 x 5 @ 265 lbs

225, 245, 265 for 5 reps

1

Les
Davis

9:00 AM CrossFit

1 x 5 @ 265 lbs

2

Joe
Vithayathil

11:30 AM CrossFit

1 x 5 @ 245 lbs

205, 225, 245

3

David
Fisher

5: 30 AM CrossFit

1 x 5 @ 235 lbs

3

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 5 @ 235 lbs

135, 185, 215, 235

4

Matt
Savoie

6:45 PM CrossFit

3 x 5 @ 225 lbs

4

Hugo
Cerda jr

4:30 PM CrossFit

1 x 5 @ 225 lbs

4

John
Rogacki

11:30 AM CrossFit

1 x 5 @ 225 lbs

40# PR; 185/205/225

5

Adam
Michaud

6:30 AM CrossFit

1 x 5 @ 215 lbs

165#, 185#

5

Dean
Durfee

9:00 AM CrossFit

1 x 5 @ 215 lbs

185,205,215

6

Aaron
Johnston

4:30 PM CrossFit

1 x 5 @ 205 lbs

6

Private

4:30 PM CrossFit

1 x 5 @ 205 lbs

6

Joe
Rayburn

6:45 PM CrossFit

1 x 5 @ 205 lbs

6

Todd
Findlay

4:30 PM CrossFit

1 x 5 @ 205 lbs

7

Andrew
Yancy

5:30 PM CrossFit

1 x 5 @ 195 lbs

135/185/195

7

Andy
Mount

5: 30 AM CrossFit

1 x 5 @ 195 lbs

8

Chris
Pearcey

6:30 AM CrossFit

1 x 5 @ 185 lbs

8

Paul
Schopp

5:30 PM CrossFit

1 x 5 @ 185 lbs

9

Carl
Hickerson

6:30 AM CrossFit

1 x 5 @ 175 lbs

9

Fred
Peterson

5: 30 AM CrossFit

1 x 5 @ 175 lbs

10

Cody
Koenig

9:00 AM CrossFit

3 x 5 @ 165 lbs

10

Chip
Ueltschey

6:45 PM CrossFit

1 x 5 @ 165 lbs

10

Jens
Deppe

11:30 AM CrossFit

1 x 5 @ 165 lbs

10

Sean
Weeks

11:30 AM CrossFit

1 x 5 @ 165 lbs

11

Jeremy
Rigdon

4:30 PM CrossFit

3 x 5 @ 155 lbs

11

Jonathan
Bermudez

5: 30 AM CrossFit

3 x 5 @ 155 lbs

11

Private

11:30 AM CrossFit

1 x 5 @ 155 lbs

11

Jason
Martin

4:30 PM CrossFit

1 x 5 @ 155 lbs

12

Private

5: 30 AM CrossFit

3 x 5 @ 145 lbs

12

Tim
Larkin

9:00 AM CrossFit

3 x 5 @ 145 lbs

12

James
Nash

11:30 AM CrossFit

1 x 5 @ 145 lbs

12

Jay
Davis

6:30 AM CrossFit

1 x 5 @ 145 lbs

12

Jeff
Hough

11:30 AM CrossFit

1 x 5 @ 145 lbs

12

Ken
Borst

11:30 AM CrossFit

1 x 5 @ 145 lbs

13

Dave
Mosher

9:00 AM CrossFit

3 x 5 @ 125 lbs

105 105 125

13

Private

11:30 AM CrossFit

3 x 5 @ 125 lbs

14

Kush
Pathak

5:30 PM CrossFit

3 x 5 @ 115 lbs

95,105,115

15

Bill
Hoppe

9:00 AM CrossFit

3 x 5 @ 95 lbs

Female Clients

1

Rana
Schnaubelt

4:30 PM CrossFit

1 x 5 @ 165 lbs

145,155,165

2

Colette
Matsuda

5: 30 AM CrossFit

1 x 5 @ 155 lbs

2

Katelin
Turner

6:45 PM CrossFit

1 x 5 @ 155 lbs

135, 145, 155

2

Tracie
Miller

6:30 AM CrossFit

1 x 5 @ 155 lbs

3

Ali
Levy

6:45 PM CrossFit

2 x 5 @ 145 lbs

3

Haley
Bury

6:45 PM CrossFit

2 x 5 @ 145 lbs

4

Lauren
Savoie

6:45 PM CrossFit

1 x 5 @ 135 lbs

4

Private

6:45 PM CrossFit

1 x 5 @ 135 lbs

5

Su
Sparhawk

6:30 AM CrossFit

2 x 5 @ 115 lbs

6

Lindsay
Durfee

4:30 PM CrossFit

3 x 5 @ 95 lbs

7

Beckie
Crocker

4:30 PM CrossFit

2 x 5 @ 60 lbs