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Components
Metcon
Snatch
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Tuesday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (6/6)
Workout
Tuesday
Partner Primer
A: Metcon (Time)
Rx =
5 rounds of:
30/20 calorie bike
30 kettlebell swings (53/36)
Weightlifting
B: Snatch (Moderately Heavy Single )
At or above the weight you will use in the last round of the metcon.
Metcon
C: Metcon (Time)
Rx =
For Time
100 double-unders
15 snatches (95/65)
100 double-unders
12 snatches (115/75)
100 double-unders
9 snatches (135/85)
Rx+ =
15 snatches (135/85)
12 snatches (155/105)
9 snatches (175/115)
Rx++ =
15 snatches (185/125)
12 snatches (205/135)
9 snatches (225/145)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 11, 2022
Male Clients
1
Chase
Gentilhomme
CrossFit: 4:30 PM
9:51
With Dillon
2
Andy
Kaestle
CrossFit: 5:00 AM
10:43
w/ CCP (Coach Chris)
3
Ben
Kulp
CrossFit: 6:00 AM
15:09
3
Private
CrossFit: 6:00 AM
15:09
4
Josh
Patch
Open Gym
8:58
3 rounds 30 cal bike erg 30 alt db hang clean and jerk 50lb
5
John
Mullen
CrossFit: 5:00 AM
10:30
OJ's did a four rounder
Female Clients
1
Alaina
Savage
CrossFit: 12:00 PM
9:43
w/laura
2
Renee
Dunn
CrossFit: 5:30 PM
10:00
I have no idea, guess is 10 mins
3
Laura
Pickrell
CrossFit: 5:30 PM
11:33
Taylor carried the team.
3
Taylor
Turner
CrossFit: 5:30 PM
11:33
4
Melanie
Sinclair
CrossFit: 5:30 PM
11:40
25lb kettlebell with Karin
5
Anna
McKay
CrossFit: 6:00 AM
0:00
late so 4 rds
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