Public Whiteboard

Components

Clean and Jerk

Back Squat

Metcon

Settings

Workout

Thursday, 4/28/22

A: Clean and Jerk (3x1@80%+5#)

Clean and Jerk

(15min)

B: Back Squat (4x2@75%+5#)

Back Squat

(15min)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
20 TTB
20 Power Snatch 75/55

HOME WOD

D: Metcon (Time)

For time
5 rounds of
10 hollowrock
20 Russian Twist
(Can load with weight or perform body weight.)
https://youtu.be/Lkul2kmQEU0
60 STRAIGHT ARM PLANK TO SHOULDER TAP

E: Metcon (Time)

For time
3 rounds of
50 Burpee
50 Air squat

Whiteboard:

Thursday, April 28, 2022

Male Clients

Brian
Bunk

CrossFit 4:15PM

3 x 1 @ 205 lbs

Sung
Hong

CrossFit 4:15PM

3 x 1 @ 205 lbs

Bryce
Kuehl

CrossFit:: 6:00AM

3 x 1 @ 185 lbs

Alex
McCarty

CrossFit 4:15PM

3 x 1 @ 145 lbs

Caleb
Karrels

CrossFit:: 6:00AM

3 x 1 @ 135 lbs

Female Clients

Alana
Witulski

CrossFit 4:15PM

3 x 1 @ 155 lbs

Private

CrossFit 4:15PM

3 x 1 @ 140 lbs

Dawn
Huff

CrossFit: 8:00 AM

3 x 1 @ 135 lbs

Kelsey
Glatt

CrossFit: HOME WOD

3 x 1 @ 110 lbs

Catherine
Whiting

CrossFit:: 6:00AM

3 x 1 @ 100 lbs

Lucy
Streich

CrossFit: 8:00 AM

3 x 1 @ 90 lbs

Tiffany
Tittes

CrossFit 5:15PM

3 x 1 @ 90 lbs

Emily
Hayes

CrossFit:: 6:00AM

3 x 1 @ 82 lbs