Public Whiteboard

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Components

Hang Clean

Metcon

Settings

Workout

No Way Out

Warm-up

1:00 Couch Stretch
1:00 Tricep Smash

then...

2-3 Sets:
1:00 Bike or Run
15 Banded Good Morning
10 Single Arm High Pull R/L (Light-Moderate)

Weightlifting

Hang Clean (3-2-1-3-2-1-3-2-1)

Hang Clean

*Rest as needed between sets

**Start around 70-75% of your max clean and work to a heavier weight through the waves.

Metcon

Metcon (AMRAP - Rounds and Reps)

With a partner, complete AMRAP 15:
15/12 Calorie Bike
5 Cleans (135/95)

Rx+:
20/15 Cal. Bike
Cleans @ (185/125)

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, January 24, 2022

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

1 x 1 @ 275 lbs

3@255, 2@265, 1@275 last round.

2

Brad
Robert

CrossFit: 6:15 AM

1 x 1 @ 215 lbs

2

Grant
Garst

CrossFit: 6:15 PM

1 x 1 @ 215 lbs

2

PJ
Kearn

CrossFit: 6:15 PM

1 x 1 @ 215 lbs

3

Chuck
Lambertz

CrossFit: 6:15 AM

1 x 1 @ 185 lbs

3

Joshua
Meyer

CrossFit: 6:15 AM

1 x 1 @ 185 lbs

3

Justin
Ferrell

CrossFit: 5:15 AM

1 x 1 @ 185 lbs

3

Luke
Lister

CrossFit: 5:15 AM

1 x 1 @ 185 lbs

4

Shelby
Giersch

CrossFit: 5:15 PM

1 x 1 @ 165 lbs

5

Jay
Lowell

CrossFit: 5:15 PM

1 x 1 @ 155 lbs

Female Clients

1

Kayla
Garst

CrossFit: 5:15 PM

1 x 1 @ 200 lbs

FINALLYYYYYY!!!!!! 3@165, 2@175, 1@195(power), 1@200(squat..sooo ...

2

Amber
Lambertz

CrossFit: 5:15 AM

1 x 1 @ 145 lbs

3

Candace
Lister

CrossFit: 5:15 AM

1 x 1 @ 125 lbs

3

Private

CrossFit: 5:15 AM

1 x 1 @ 125 lbs

3

Leah
Loring

CrossFit: 6:15 PM

1 x 1 @ 125 lbs

3

Shaelin
Giersch

CrossFit: 5:15 PM

1 x 1 @ 125 lbs

4

Megan
Katt

CrossFit: 5:15 PM

1 x 1 @ 105 lbs

5

Jill
Krier

CrossFit: 5:15 AM

1 x 1 @ 95 lbs

5

Jolene
Pfeil

CrossFit: 5:15 PM

1 x 1 @ 95 lbs

5

Kacey
Roe

CrossFit: 5:15 AM

1 x 1 @ 95 lbs

6

Renata
Knox

CrossFit: 6:15 AM

1 x 1 @ 70 lbs