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Components

Clusters

Metcon

Settings

Workout

3.2.20

Happy Birthday Jay Parenteau and Ashley Mandeville!

Warm Up
3x
30 Dubs or 60 Singles
10 Wallballs

Clusters (10min EMOM, Build to a heavy 2 reps unbroken)

*Squat Clean Thrusters

Take 5 minutes and warm up to a moderate weight and then Build across the 10 sets to a heavy 2 reps

Metcon (Time)

30-20-10(15min CAP)
Deadlifts
Toes 2 Bar
*50 Dubs or 100 singles between each set

Use a moderately heavy weight for your barbell. You should have to break up the first 30 reps in 3 or more sets. Modify T2B to your highest capability.

Cool Down
Coach led stretches

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

Whiteboard:

Monday, March 02, 2020

Male Clients

1

Matthew
Slaughter

9:00 AM CrossFit

1 x 2 @ 175 lbs

2

Costa
Poulias

8:00 am CrossFit

1 x 2 @ 160 lbs

2

Ken
Saksa

5:00 AM CrossFit

1 x 2 @ 160 lbs

3

Cal
Courtney

5:30 pm CrossFit

1 x 2 @ 155 lbs

3

Mike
Kumbat

5:30 pm CrossFit

1 x 2 @ 155 lbs

2 x 95 2 x 115 3 x 135 3 x 155

4

Dylan
Placher

5:30 pm CrossFit

1 x 2 @ 135 lbs

5

Kevin
Potter

5:30 pm CrossFit

1 x 2 @ 115 lbs

6

Jay
Parenteau

8:00 am CrossFit

1 x 2 @ 105 lbs

built up to 105

7

Michael
Winship

9:00 AM CrossFit

1 x 2 @ 100 lbs

ascending 65-125

Female Clients

1

Paoli
Colmenares

9:00 AM CrossFit

10 x 2 @ 120 lbs

75 lb -120lb

2

Ashley
Mandeville

11:45 AM CrossFit

1 x 2 @ 95 lbs

55-95

3

Brittany
Whaley

11:45 AM CrossFit

1 x 2 @ 90 lbs

4

MC
Heller

6:30 pm CrossFit

1 x 2 @ 85 lbs

5

Allison
Studer

11:45 AM CrossFit

10 x 2 @ 75 lbs

1-3@55, 3-8@65, 8-10@75

6

Nancy
Finch

8:00 am CrossFit

10 x 2 @ 55 lbs

35,40,40,45,45,45,50,55

6

Marilyn
Stein

8:00 am CrossFit

1 x 2 @ 55 lbs

started at 35lbs

7

Leanne
Flama

5:30 pm CrossFit

1 x 2 @ 50 lbs

25, 45, 4 rounds of 50