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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
Come&GO
CrossFit
CROSSFIT BEGINNERS
Kickboxing
OPEN GYM
OWFL
Date
Workout
Monday, 6/28/21 - CrossFit Juke Joint
Class
(All)
CrossFit: 5:00 AM
CrossFit:: 6:00AM
CrossFit: 8:00 AM
CrossFit: 9:00 AM
CrossFit 4:15PM
CrossFit 5:15PM
CrossFit: 6:15 PM
HOME BODY BUILD BOOTCAMP
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (4/6)
Workout
Monday, 6/28/21
Box WOD
A: Metcon (AMRAP - Reps)
EMOM 16
MIn 1 - Row for cal 30sec fast/30second easy
Min 2 - 20 KB Swings 1.5/1 pood
Min 3 - Bike for cal 30sec fast/30sec easy
Min 4 - 12 Single Arm KB Snatch 1.5/1pood
B: Metcon (AMRAP - Reps)
Double Under Progression
Wok on DU, post the max unbroken reps for score
(15min)
C: Metcon (AMRAP - Reps)
For max reps total
2 min WB Shots 10/9ft 20/14#
1 min Double Under
2 min Burpee Box Jump 24/20"
1 min Double Under
2 min Inverted Burpees
(8min)
Inverted Burpee:
https://youtu.be/M6_nkTKhaFY
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 28, 2021
Male Clients
1
Anthony
Huff
CrossFit 4:15PM
213 Reps
2
Sung
Hong
CrossFit 4:15PM
204 Reps
3
Brian
Bunk
CrossFit:: 6:00AM
128 Reps
Couldn’t keep track of cals
4
Shane
O'Neill
CrossFit 5:15PM
202 Reps
Female Clients
1
Alana
Witulski
CrossFit 4:15PM
224 Reps
2
Dawn
Huff
CrossFit 4:15PM
204 Reps
3
Aimee
Wride
CrossFit 5:15PM
171 Reps
4
Private
CrossFit 4:15PM
128 Reps
4
Tawnya
Quintana
CrossFit:: 6:00AM
128 Reps
did not keep track of cals
5
Emily
Hayes
CrossFit:: 6:00AM
128 Reps
Not sure on cals
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