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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Thursday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (6/6)
Workout
Thursday
Warm-up
ON 7:00 RUNNING CLOCK…
100m Run
10Jumping Air Squats
15 Glute Bridge-Ups
100m Run
5 DBL DB DL
50 Single or Double Unders
100m Run
5 DBL DB DL
10 DB Hang Clean
Workout
Metcon (Time)
WORKOUT
FOR TIME
400m Run
Immediately Into...
4 ROUNDS
15 DB Hang Power Clean (35/25)|(25/20)
50 Double Unders
Immediately Into...
400m Run
(Score is Time)
KG DB: (22.5/15)|(15/9)
RX +
50/35
Scaled
Single Unders
If its raining do 500m row or 1200m bike
Metcon (No Measure)
Open Gym!
40 min running clock
If you are not doing the metcon work on your skills
Cool Down
ROMWOD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 07, 2021
Male Clients
1
Jack
Berry
6:00 AM CrossFit
12:13
Bleh. Bike
2
Reece
Selby
4:30 PM CrossFit
10:29
3
Nick
Trzesniowski
5:00 AM CrossFit
18:05
Lots of failed dubs
4
William
Striepeck
8:30 AM CrossFit
10:42
5
Bruce
Vredenburg
5:00 AM CrossFit
12:03
singles/ 35#
6
Austin
Haarmann
4:30 PM CrossFit
15:45
Single unders. 35lb dphang Clean
Female Clients
1
Bri
Pichler
4:30 PM CrossFit
11:18
30s
2
Katie
Brookes
8:30 AM CrossFit
13:40
35# DB and 50 DUBs 🤮
3
Katie
Vance
4:30 PM CrossFit
11:39
4
Crystal
Millard
6:00 AM CrossFit
11:10
Bike, 15lb db, sus
5
Lacy
McKinley
4:30 PM CrossFit
12:29
500 m row, 20# db cleans 50 singles
6
Jessie
Pickett
8:30 AM CrossFit
14:15
25 dubs & 25 singles each round
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