Public Whiteboard

Components

Power Clean

Clean high pull + Low ...

Metcon

Settings

Workout

Monday, 4/25/22

A: Power Clean (3X1@70%of C&J + 5#)

(10min)

B: Clean high pull + Low hang clean high pull (3x(1+3)@80% of C&J+10#)

https://youtu.be/3tkC-M0hCis

(12min)

C: Metcon (Time)

21-18-15-12-9-6-3 reps of
Power cleans 95/65
Sit up
Supermans

(16min)

HOME WOD

D: Metcon (Time)

For time
3 rounds of
50 Squats
25 Push ups
50 Sit up

E: Metcon (AMRAP - Reps)

For total reps
5 rounds of
1 min MOUNTAIN CLIMBER
1 min BURPEE
1 min V-UPS
2 min rest

Whiteboard:

Monday, April 25, 2022

Male Clients

Sung
Hong

CrossFit 4:15PM

3 x 1 @ 180 lbs

Brian
Bunk

CrossFit: 8:00 AM

3 x 1 @ 175 lbs

Alex
McCarty

CrossFit: 5:00 AM

3 x 1 @ 125 lbs

Caleb
Karrels

CrossFit:: 6:00AM

3 x 1 @ 115 lbs

Female Clients

Dawn
Huff

CrossFit: 8:00 AM

3 x 1 @ 145 lbs

Alana
Witulski

CrossFit: 8:00 AM

3 x 1 @ 135 lbs

Private

CrossFit 4:15PM

3 x 1 @ 125 lbs

Tawnya
Quintana

CrossFit 4:15PM

3 x 1 @ 125 lbs

Lucy
Streich

CrossFit: 8:00 AM

3 x 1 @ 80 lbs

Emily
Hayes

CrossFit:: 6:00AM

3 x 1 @ 75 lbs

Private

CrossFit 4:15PM

3 x 1 @ 70 lbs

Betty
Fowler

CrossFit:: 6:00AM

3 x 1 @ 50 lbs