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Components
Clean and Jerk
Metcon
Back Squat
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Thursday - 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):
16 (9/7)
Workout
Thursday
Weightlifting
A: Clean and Jerk (Heavy Triple (Not TNG))
Drop reset. 1 Minute to do all three reps.
Metcon
B: Metcon (Time)
Rx =
5 rounds for time:
20 wall balls (20/14)
10 toes to bar
5 clean & jerks (155/105)
Rx+ =
5 rounds for time:
30 wall balls (20/14)
15 toes to bar
5 clean & jerks (205/145)
Extra
C: Back Squat (3 Sets of 5 Reps Across)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 20, 2022
Male Clients
1
Anthony
Vorachak
Open Gym
1 x 3 @ 275 lbs
2
Andy
Kaestle
CrossFit: 5:00 AM
1 x 3 @ 205 lbs
2
Jesse
Cook
Open Gym
1 x 3 @ 205 lbs
3
Adam
Cole
CrossFit: 12:00 PM
1 x 3 @ 185 lbs
3
Derek
Odom
Open Gym
1 x 3 @ 185 lbs
4
BJ
Marsh
CrossFit: 5:00 AM
1 x 3 @ 175 lbs
5
Matt
Pickering
CrossFit: 5:30 PM
1 x 3 @ 165 lbs
6
John
Mullen
CrossFit: 5:00 AM
1 x 3 @ 155 lbs
7
Ben
Kulp
CrossFit: 6:00 AM
1 x 3 @ 135 lbs
Female Clients
1
Alaina
Savage
Open Gym
1 x 3 @ 195 lbs
2
Anna
McKay
CrossFit: 4:30 PM
1 x 3 @ 155 lbs
2
Taylor
Turner
CrossFit: 5:30 PM
1 x 3 @ 155 lbs
3
Taryn
Hubert
CrossFit: 12:00 PM
1 x 3 @ 135 lbs
4
Private
CrossFit: 5:30 PM
1 x 3 @ 100 lbs
5
KRYSTAL
SEWELL
CrossFit: 6:00 AM
1 x 3 @ 93 lbs
Work on technique- early 2nd pull
5
Tracey
Evans
Open Gym
1 x 3 @ 93 lbs
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