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Components

Clean and Jerk

Metcon

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Workout

Saturday, 12/11/21

CROSSFIT

A: Clean and Jerk (Work up to a heavy single)

Clean and Jerk

(20min)

B: Metcon (AMRAP - Reps)

As teams of 2
AMRAP 20
30 Squat clean 135/95
30 Pull up
30 Cal row
20 Squat clean 185/125
40 Pull up
40 Cal row
10 Squat clean 225/155
50 Pull up
50 Cal row

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A
1- 2- Slip - 2 - 3- Rear Body Kick

Combo Pt. B
Check Kick - Rear Body Kick - 3- Rear Low Kick

Kicks/Strikes
Round Kick

2: Metcon (No Measure)

4 rounds of 2 min ON/1min OFF
Round 1 - Combo Pt. A
Round 2 - Combo Pt. B
Round 3 - Round kick pyramid (1-10-1)
Round 4 - Combo Pt. A+B

3: Metcon (No Measure)

Self Defense

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, December 11, 2021

Male Clients

Sung
Hong

CrossFit: 8:00 AM

1 x 1 @ 215 lbs

Female Clients

Catherine
Whiting

CrossFit: 8:00 AM

1 x 1 @ 105 lbs