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Components

Fran

Back Squat

Clean/Jerk BB warm up

Clean and Jerk

Metcon

Settings

Workout

Mon

A: Metcon (No Measure)

3 sets not for time of
5 strict pull ups
5 -1 arm KB thrusters - moderate
15/12 cal bike - hard

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

C: Back Squat (3 x 3 , 80% +)

Back Squat

Team training

A: Clean/Jerk BB warm up (1 X)

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: Clean and Jerk (Build to 80%)

Clean and Jerk

Every 90s for 15 min
Start at 80%
Add each set

C: Metcon (Time)

Heavy Fran
15-12-9 of
Thrusters 135/95
Pull ups 45/25

Accessory Work

A: Metcon (No Measure)

3 sets of
8/leg of OH lunges w/KBs
Rest 1 min
8-12 strict TTB
Rest 1 min

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

Whiteboard:

Monday, May 22, 2017

Male Clients

1

Joey
King

4:30 PM CrossFit

2:35

2

HP
Park

4:30 PM CrossFit

3:26

20s PR

3

John
Rogacki

11:30 AM CrossFit

4:22

~ 2 min PR

4

Joe
Rayburn

6:45 PM CrossFit

4:40

5

Josh
Hackett

11:30 AM CrossFit

4:46

6

Chris
Pearcey

6:30 AM CrossFit

4:51

Colleen wouldn't let put the bar down!

7

Hugo
Cerda jr

4:30 PM CrossFit

5:09

8

Private

4:30 PM CrossFit

5:30

9

Zachary
Grosshandler

9:00 AM CrossFit

6:32

10

Adam
Michaud

6:30 AM CrossFit

7:14

11

Matt
Savoie

6:45 PM CrossFit

7:59

12

Jon
Searle

5: 30 AM CrossFit

4:28

wt:75 bar

13

Private

9:00 AM CrossFit

5:01

14

Chip
Ueltschey

5: 30 AM CrossFit

5:06

Just the bar is 45#

15

Private

5: 30 AM CrossFit

5:13

16

Mathew
Warren

5: 30 AM CrossFit

5:19

75# Rx next time

17

Jens
Deppe

6:30 AM CrossFit

5:36

75# ring rows

18

Connor
Warren

5: 30 AM CrossFit

5:45

45 lbs, ring rows

19

Jeremy
Rigdon

4:30 PM CrossFit

5:46

65#, pull ups

20

Andy
Lowrey

4:30 PM CrossFit

5:55

80lbs

21

Jeff
Hough

11:30 AM CrossFit

5:56

75lb/ring rows

22

Jay
Davis

6:30 AM CrossFit

6:12

65lb RR

23

Matthew
Zola

4:30 PM CrossFit

6:13

Rx womens

24

Sean
Weeks

11:30 AM CrossFit

6:30

65# ring rows

25

Tim
Larkin

9:00 AM CrossFit

6:31

#65 Ring Rows

26

Jonathan
Bermudez

9:00 AM CrossFit

6:39

65#

27

Fahad
Al-Wetaid

6:45 PM CrossFit

6:55

7:55 Ring Rows

28

Kush
Pathak

5:30 PM CrossFit

7:15

15,12 and 7 reps. 65 lbs

29

Paul
Schopp

5:30 PM CrossFit

8:03

65 lb 10 pu, 35 ring rows

30

Ryan
Manwiller

6:30 AM CrossFit

0:00

DNF. 1 rep on last ring row 35#

Female Clients

1

Rana
Schnaubelt

4:30 PM CrossFit

4:00

1:21 faster

2

Katie
Wurzbach-L ...

9:00 AM CrossFit

4:28

3

Haley
Bury

6:45 PM CrossFit

4:56

4

Tracie
Miller

6:30 AM CrossFit

6:13

5

Colette
Matsuda

5: 30 AM CrossFit

6:37

6

Teresa
Morescalchi

5: 30 AM CrossFit

4:30

35# Pull ups

7

Su
Sparhawk

6:30 AM CrossFit

4:46

55#, rr

8

Shannon
Wiltz

9:00 AM CrossFit

5:30

Ring rows 45lb Thrusters

9

Ali
Levy

6:45 PM CrossFit

5:31

65#, half pull ups half rr

10

Katelin
Turner

6:45 PM CrossFit

5:50

11

Sarah
D'Angelo

4:30 PM CrossFit

6:09

50lbs

12

Ava
Streater

6:45 PM CrossFit

7:05

45 lbs

13

Anu
Balu

6:30 AM CrossFit

7:09

65#,rr

14

Elheese
Taylor

6:45 PM CrossFit

8:00

30 strict pull-ups and the rest ring rows Used RX Thruster weight...

15

Cathy
Doyle

5:30 PM CrossFit

15:17

55 lb bar low ring rows