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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Monday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (10/11)
Workout
Monday
Warm-up
1 min thoracic ext on foam roller (
https://youtu.be/uzWOECAhsAM
)
1 min foam roll lats
15 DU or SU
5/5 worlds greatest
5 kip swings
5 HKR
5 BB Goodmorning
5/5 elbow punches
5 BTN Snatch Push Press
5 BB Deadlifts
Review BB/gymnastic movements...build up to workout weight
Metcon
Metcon (Time)
EMOM x 8
Min 1- 5 TNG Power Snatch (95/65)(75/55) + 20 DU
Min 2- 8-10 Pull Ups
Rest 1 min
EMOM x 8
Min 1- 5 TNG C&J + 20 DU
Min 2- 8-10 TTB
Rest 1 min
For time (6 min cap)
30 thrusters
100 DU
Score is time on the final section
*50 sec cap for emom
RX+
C2B
115/75
Scaled
40 SU/150 SU
Less weight
RR
HKR
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 07, 2022
Male Clients
1
Stefan
Chamlis
5:30 PM CrossFit
4:33
it was going so good.....
2
Jay
Cooke
6:30 PM CrossFit
2:50
break the thrust
3
Wesley
Rogers
4:30 PM CrossFit
3:00
Lied to Jason and went UB thrusters.. ~55sec
4
Steven
Woelke
6:00 AM CrossFit
4:56
That was not fun!
5
Jason
Rabinowitz
5:00 AM CrossFit
5:38
6
scott
Tyler
5:00 AM CrossFit
0:23
23 seconds left. 65 lb /30 &150 JR
7
Daniel
Lenzini
5:30 PM CrossFit
2:57
150SU
8
Hunter
Kiker
5:00 AM CrossFit
4:41
95#, SU’s
9
Eli
Brewton
8:30 AM CrossFit
5:17
RX weight, SU
10
Bruce
Vredenburg
5:00 AM CrossFit
5:30
95# & SU
Female Clients
1
Sam
Quale
5:00 AM CrossFit
6:00
Practiced DUs got 48 in the remaining time finished the rest afte...
2
Tiara
(Tee) Kuts ...
5:30 PM CrossFit
3:34
3
Leigh
Green
8:30 AM CrossFit
4:00
35lbs
4
Codi
Ready
8:30 AM CrossFit
4:05
45lb, 300 su
5
Emily
Werner
4:30 PM CrossFit
4:16
6
Sarah
Gadilhe
5:30 PM CrossFit
4:20
55#, singles
7
Paige
Darrow
6:30 PM CrossFit
4:30
55 su
8
Sidney
Rose
5:30 PM CrossFit
5:15
9
Lacy
McKinley
6:30 PM CrossFit
5:55
55# thrusters, singles
10
Katie
Cuson
5:00 AM CrossFit
6:00
Rx weight. Injured calf had to pull back on jumping
10
Kimberly
Krohn
6:30 PM CrossFit
6:00
65#, SU, RR, HKR, 130SU -dead
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