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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Saturday - CrossFit VU
Class
(All)
0830 Members only WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (6/5)
Workout
Saturday
Warm-up
400m Group Run
Immediately into…
3 SETS (w/ Empty Barbell)
5 Slow Good Mornings
10 Behind the Neck Alt. Elbow Punches
5 Clean DL
5 High Hang Power Clean
5 Hang Power Clean
5 Power Clean
Workout
Metcon (Time)
5 ROUNDS FOR TIME
400m Run
5 Power Clean (95/65)|(75/55)
10 Hang Power Clean
(Score is Time)
KG BB: (50/35)|(35/25)
Scaled
200m run
Less weight
3 power clean
6 hang power clean
RX+
115/85
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2...
3 ROUNDS FOR TIME
400m Run
20 Power Clean (115/75)|(75/55)
30 Hang Power Clean
*Run is completed together. While P1 works on the barbell P2 holds the plank. Switch as needed
(Score is Time)
KG BB: (50/35)|(35/25)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 16, 2021
Male Clients
1
EJ
Walter
0830 Members only WOD
20:29
2
Bruce
Vredenburg
0830 Members only WOD
16:40
3
Stefan
Chamlis
0830 Members only WOD
18:26
4
Harry
Green
0830 Members only WOD
18:34
5
Kenneth
Smith
0830 Members only WOD
20:58
6
Austin
Haarmann
0830 Members only WOD
21:01
Female Clients
1
Katie
Vance
0830 Members only WOD
14:58
75 lbs
2
Katie
Brookes
0830 Members only WOD
18:28
3
Bri
Pichler
0830 Members only WOD
18:53
4
Lianne
San Andres
0830 Members only WOD
18:00
5
Marissa
Weeks
0830 Members only WOD
21:00
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