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Components
Metcon
Deadlift
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):
9 (6/3)
Workout
Saturday
Metcon
A: Metcon (AMRAP - Reps)
Rx =
EMOM x 18 (6 sets)
Minute 1 - Dumbbell Bench Press (50s/35s)
Minute 2 - Box Jump Overs (24/20)
Minute 3 - Ski Erg Calories
Rx+ =
EMOM x 18 (6 sets)
Minute 1 - Dumbbell Bench Press (70s/50s)
Minute 2 - Box Jump Overs (30/24)
Minute 3 - Ski Erg Calories
you choose number of rep per minute.
Strength
B: Deadlift (5 sets of 5 reps across)
Deadstop Deadlifts. Not TNG. 70-75%
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 12, 2022
Male Clients
1
John
Mullen
Open Gym
228 Reps
59,92,77
2
Jon
Falkenburg
CrossFit: 9:00 AM
192 Reps
10- 50lb 12 - 20” 10 cal
3
Andy
Kaestle
Open Gym
315 Reps
Min 1: S2OH at 95 (25 per, 150), Min 2: ski cals (15 then 12 per,...
4
BJ
Marsh
Open Gym
275 Reps
95# shoulder to overhead
5
Private
Open Gym
264 Reps
6
Ben
Kulp
CrossFit: 9:00 AM
202 Reps
40 lbs
Female Clients
1
Gillian
Sowden
CrossFit: 9:00 AM
216 Reps
11 cal, 15 box, 10 DBs
2
KRYSTAL
SEWELL
CrossFit: 9:00 AM
202 Reps
3
Anna
McKay
CrossFit: 9:00 AM
198 Reps
Rx + box jumps, 15 bench, 10 box, 8 ski per round
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