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Components
Clean and Jerk
Front Squat
Metcon
Bench Press
Walking OH lunge
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Fri - 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 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):
22 (13/9)
Workout
Fri
Main WOD
Clean and Jerk (EMOM10 x 2 reps @ 60%+)
Clean and Jerk
Front Squat (3 x 5 w/3s pause @ 40-50% - 12 min cap)
Front Squat
Metcon (3 Rounds for time)
20/15 cal row
20 KB swings full 70/53
Rest 3 min
3 sets @ max effort
Team training
Bench Press (3 x 8 @ AHAP)
Bench Press
Super set with static ring holds....
Perform bench set , rest 1 min then perform a 1 min hold top of rings, rest 2-3 min b/t sets
Walking OH lunge (3 x 50m @ 80-100% of press- clean grip)
With barbell in OH position perform walking lunges
Metcon (Time)
3 rounds for time of
12 thrusters 135/95
9 hang cleans - full
6 bar MU
Rx+ - 165/115
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, August 05, 2016
Male Clients
1
Aaron
Johnston
4:30 PM CrossFit
1 x 1 @ 165 lbs
2
Mathew
Warren
6:30 AM CrossFit
1 x 2 @ 155 lbs
3
Skip
Henkel
11:30 AM CrossFit
1 x 1 @ 135 lbs
4
Todd
Findlay
5: 30 AM CrossFit
10 x 2 @ 125 lbs
4
DAVE
RASMUSSEN
11:30 AM CrossFit
1 x 1 @ 125 lbs
4
Jason
Martin
4:30 PM CrossFit
1 x 1 @ 125 lbs
5
Rob
D'Angelo
4:30 PM CrossFit
10 x 2 @ 115 lbs
6
Jonathan
Bermudez
5: 30 AM CrossFit
10 x 2 @ 95 lbs
7
Alex
Matsuda
5: 30 AM CrossFit
1 x 1 @ 85 lbs
8
Kush
Pathak
5:30 PM CrossFit
10 x 2 @ 75 lbs
8
Jason
Roraback
4:30 PM CrossFit
1 x 1 @ 75 lbs
9
Connor
Warren
6:30 AM CrossFit
10 x 2 @ 65 lbs
9
Bill
Hoppe
8:45 AM CrossFit
3 x 5 @ 65 lbs
Female Clients
1
Haley
Bury
5: 30 AM CrossFit
1 x 2 @ 125 lbs
2
Katelin
Turner
11:30 AM CrossFit
10 x 2 @ 100 lbs
3
Colette
Matsuda
5: 30 AM CrossFit
10 x 2 @ 95 lbs
4
Casey
Pierson
5:30 PM CrossFit
10 x 2 @ 75 lbs
4
Private
5: 30 AM CrossFit
10 x 2 @ 75 lbs
4
Sarah
vickers
4:30 PM CrossFit
10 x 2 @ 75 lbs
4
Kaco
Newbury
11:30 AM CrossFit
1 x 2 @ 75 lbs
5
Keesa
Garcia
5:30 PM CrossFit
1 x 1 @ 65 lbs
6
Tara
Whitcomb
6:30 AM CrossFit
10 x 2 @ 45 lbs
Clean and jerk 10 min EMOM Two reps at 45lbs
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