Public Whiteboard

Components

Metcon

Settings

Workout

Wednesday, 6/8/22

CROSSFIT

A: Metcon (Weight)

Find the heaviest weight for a barbell complex below

3 cleans + 2 Front squats + 1 STO

(20min)

B: Metcon (No Measure)

HSPU progression

- Work toward 1 rx rep
- Work on kipping efficiency
- Work on deficit
- Work on parallettes or ring

(8min)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 14
6ft HS-Walk
12 C&J 95/65
24 Box Jump

HOME WOD

D: Metcon (Time)

For time,
100 Devils press 50s/35s (or any available weights)
Devils Press:
https://youtu.be/CH4fmccPsio

KICKBOXING

1: Metcon (No Measure)

Combos
A. 1 - Middle kick
B. 2- Switch Middle kick
C. 1 - 2 - Middle Kick
D. 1 - 2 - Switch Middle Kick
E. 3- Rear Low Kick - Lead body kick
F. 1 -2 -3 & Step to the side
G. 2 - Weave under right - 2 -3 -2

2: Kickiboxing part2 V2 (No Measure)

3 rounds of
30seconds ON
10seconds REST
EACH Combos for the day

Round 1-3: A
Round 4-6: B
Round 7-9: C
Round 10-12: D
Round 13-15: E
Round 16-18: F
Round 19-21: G
Round 22-24: Free Fight!

3: Metcon (No Measure)

Target strikes
Bo staff

Whiteboard:

Wednesday, June 08, 2022

Male Clients