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Components
Pause Front Squat
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Saturday - RVC
Class
(All)
Open Gym
CrossFit: 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (3/1)
Workout
Saturday
Strength
A: Pause Front Squat (2-2-2-2)
2-3 Second Pause in the bottom. No Bounce
Metcon
B: Metcon (AMRAP - Reps)
Rx =
21 Minute EMOM
Minute 1 - Strict Pull-ups or Rope Climbs
Minute 2 - Wall Balls (20/14)
Minute 3 - Pushups or Handstand Pushups
Rx =
21 Minute EMOM
Minute 1 - Rope Climbs
Minute 2 - Wall Balls (30/20)
Minute 3 - Strict Handstand Pushups
You choose number of reps.
1 Rope climb = 5 reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 05, 2022
Male Clients
1
Andy
Kaestle
Open Gym
1 x 2 @ 245 lbs
2
John
Mullen
Open Gym
1 x 2 @ 205 lbs
3
Ben
Kulp
CrossFit: 9:00 AM
1 x 2 @ 145 lbs
Female Clients
1
Taylor
Turner
CrossFit: 9:00 AM
1 x 2 @ 195 lbs
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