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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Basinview
Program
2025 CrossFit Open
CrossFit
Discovery
Foundations
Open Gym
Running Club
Weightlifting
Date
Workout
Monday January 4, 2021 - CrossFit Basinview
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:15 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:15 PM
CrossFit: 5:30 PM
CrossFit: 6:45 PM
CrossFit: 8:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Monday January 4, 2021
WU:
2 Rounds
25 Jumping Jacks
10 Samson Lunges
10 Cossack Squats
5 Air Squats with Arms Overhead
A: Metcon (Weight)
EMOM 12
6 Front Squats
Pistol Progressions
Rest
*Do the front squats @ around 70% of your clean
B: Metcon (2 Rounds for reps)
AMRAP 10
10 V-Ups
8 Deadlifts (115/85)
6 Hang Power Cleans
Rest 2:00
6:00 to build to a heavy 3 Hang Clean
*Log the two rounds as (reps done on the AMRAP)/(weight cleaned). So if you did 4 rounds and 5 V-ups, then cleanded 200, your score would be 101/200
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 04, 2021
Clients:
Men / Women
All Clients
Clients
1
*Jennifer
Cann
CrossFit: 9:00 AM
95 lbs
2
*Catherine
Matthews
CrossFit: 6:45 PM
55 lbs
3
*Sara
Dove
CrossFit: 6:45 PM
0 lbs
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