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Components

Metcon

Front Squat

Settings

Workout

That's All She Wrote

Warm-up

2:00 Cardio (last :30 fast)

then...

2 Rounds:
10 Single Leg RDL (5/side)
5 Pushup to Downward Dog
10 Cossack Squats (5/side)
5 Kang Squats

Metcon

Metcon (5 Rounds for time)

Every 4:00 x 5 Sets (20:00 Total)
12 Toes to Bar
8 Burpee box jump overs (24"/20")
4 Power cleans (155/105)

Rx+:
Every 4:00 x 5 sets
15 Toes to Bar
10 Burpee box jump overs (24"/20")
5 Power cleans (185/125)

Target Time: Sub 3:00

Time Cap Each Set: 3:30

Weightlifting

Front Squat (5 x 5 (Ascending))

Front Squat

5 Front Squats x 5 sets

**Aim to end around 90-95% of 1RM Clean...

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

Whiteboard:

Monday, December 13, 2021

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

7:28

2

PJ
Kearn

CrossFit: 6:15 PM

6:04

Unbroken

3

Brad
Robert

CrossFit: 6:15 AM

7:17

unbroken t2b

4

Luke
Lister

CrossFit: 5:15 AM

8:23

5

Justin
Ferrell

CrossFit: 5:15 AM

10:35

6

Chuck
Lambertz

CrossFit: 6:15 AM

8:14

hlr/rx

6

Jay
Lowell

CrossFit: 5:15 PM

8:14

hlr step over #135 cln

7

Joshua
Meyer

CrossFit: 6:15 AM

8:42

hlr, 20 box, 155#

8

Jerry
Sipe

CrossFit: 6:15 AM

11:21

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

12:11

2

Monteene
Carter

Remote Athlete

9:45

3

Private

CrossFit: 6:15 PM

8:34

4

Amber
Lambertz

CrossFit: 5:15 PM

8:47

hlr, steps, 105#

5

Cynthia
Atwell

CrossFit: 5:15 AM

9:00

Hlr, sover

6

Sharon
Klima

CrossFit: 5:15 PM

9:23

7

Candace
Lister

CrossFit: 5:15 AM

9:54

T2rings..85

8

Alisha
Sipe

CrossFit: 5:15 AM

10:34

#85. 6 t2b/6hlr

9

Renata
Knox

CrossFit: 6:15 AM

12:26

10

Pat
LeDuc

CrossFit: 5:15 PM

15:00