Public Whiteboard

Components

Clean

Metcon

Settings

Workout

Monday, 3/23/20

Weightlifting

Do this part only if you have a barbell and weights, if you don't have them, Just do the Home WOD

Clean (Low Hang squat clean 1x3@80%-100% of C&J)

Clean

(25min)

HOME WOD

Metcon (Time)

For time,
10 rounds of
15 Deadlift 135/95
15 Push-ups

(14min)
If you don't have barbell for DLs, do 15 DB snatch 50/35#. (scale the weight on DB as needed)
If you don't have barbell or DB, do 15 Superman with 1 sec pause at the top for DLs.

Whiteboard:

Monday, March 23, 2020

Male Clients

Sung
Hong

CrossFit: 5:00 AM

1 x 3 @ 225 lbs

Brian
Bunk

CrossFit: 9:00 AM

1 x 3 @ 165 lbs

Failed 185

Shane
O'Neill

CrossFit: 5:00 AM

1 x 3 @ 155 lbs

Anthony
Huff

5:30PM CrossFit

1 x 3 @ 135 lbs

Jeff
Shipley

CrossFit: 5:00 AM

1 x 3 @ 135 lbs

Couldn't get 155

Female Clients

Private

CrossFit: 5:00 AM

1 x 3 @ 155 lbs

Alana
Witulski

CrossFit: 5:00 AM

1 x 3 @ 150 lbs

Dawn
Huff

5:30PM CrossFit

1 x 3 @ 115 lbs

Holly
Trujillo

CrossFit: 5:00 AM

1 x 3 @ 100 lbs