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Components

STRICT PULL-UPS

Metcon

Handstand Push-ups

Back Squat

Metcon

Metcon

Settings

Workout

Main WOD

Main WOD

A: STRICT PULL-UPS (5)

- 5 Sets x 5
*Rest 60s b/t sets.

Attempt a stict pull variation that enables you to do 5 reps on the minute. When you can no longer maintain 5, drop to whatever number you can achieve unbroken.

B: Metcon (AMRAP - Rounds and Reps)

15min AMRAP

40' OH plate lunge (#45/#35)
12 T2B
40' Broad Jump

*Mod: Air squat then take a step forward

Team training

A: Metcon (No Measure)

3 sets of
1 arm KB press x 8
12 Good morning w/barbell
8 strict pull ups

B: Handstand Push-ups (Clusters X.X.X x 3)

Handstand Push-ups

Pick a number you can do with moderate difficulty Strict
Rest 30s / rest 3 min

C: Back Squat (3 x 5 @ 42X1, add 5-10#)

Back Squat

D: Metcon (AMRAP - Rounds)

Every 90s for 18 min
1 power snatch
2 OH squats
1 snatch
Start at 60% and build

E: Metcon (Calories)

5 sets of
15s AB @ 90-100%
Rest 75s

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

Whiteboard:

Wednesday, July 05, 2017

Male Clients

1

Chris
Pearcey

11:30 AM CrossFit

10 x 5

1

Private

4:30 PM CrossFit

10 x 5

1

HP
Park

4:30 PM CrossFit

10 x 5

1

Joe
Vithayathil

11:30 AM CrossFit

10 x 5

1

John
Rogacki

11:30 AM CrossFit

10 x 5

2

Jeremy
Rigdon

4:30 PM CrossFit

10 x 4

5,5,5,5,5,4,4,4,4,4

3

Jason
Martin

4:30 PM CrossFit

10 x 3

rounds 8-10 last reps shaky

3

Tom
Holt

4:30 PM CrossFit

10 x 3

5,5,5,3....

4

Kush
Pathak

5:30 PM CrossFit

10 x 18

2x3, 3x2,5x1

5

bill
hall

6:30 AM CrossFit

10 x 5

5

Dean
Durfee

9:00 AM CrossFit

10 x 5

Started out ok...

5

Fred
Peterson

5:30 PM CrossFit

10 x 5

5x5strict,2x4strict,3x5banded

6

Jens
Deppe

11:30 AM CrossFit

10 x 4

6

Private

5: 30 AM CrossFit

10 x 4

7

Fahad
Al-Wetaid

6:45 PM CrossFit

10 x 3

7

Joseph
Easly

5:30 PM CrossFit

10 x 3

after 3 sets, down to 2 reps

7

Mikhail
Garibov

6:45 PM CrossFit

10 x 3

1-3 - 5 pus 4-7 - 4 pus 8-10 3 pus

8

Hugo
Cerda jr

9:00 AM CrossFit

10 x 0

46 strict pull-ups

Female Clients

1

Rana
Schnaubelt

4:30 PM CrossFit

10 x 5

1

Tracie
Miller

5:30 PM CrossFit

5 x 5

5x4

2

Alissa
Tseu

5:30 PM CrossFit

10 x 5

ring rows/eccentric

2

Julie
Peterson

4:30 PM CrossFit

10 x 5

W/red band.

3

Elheese
Taylor

6:30 AM CrossFit

10 x 3

3

Haley
Bury

6:45 PM CrossFit

9 x 3

4

Su
Sparhawk

6:30 AM CrossFit

10 x 0

neg x 3 per round