Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Squat Clean with 2 se ...

Metcon

Settings

Workout

Jorge

Strength

Squat Clean with 2 sec pause below knee (Build to a MODERATELY heavy 1 rep)

This will help you learn to keep the bar close and correct any "swinging" you may have.

Metcon

Metcon (Time)

For Time
30 Abmat Sit-Ups
15 Squat Cleans
24 Abmat Sit-Ups
12 Squat Cleans
18 Abmat Sit-Ups
9 Squat Cleans
12 Abmat Sit-Ups
6 Squat Cleans
6 Abmat Sit-Ups
3 Squat Cleans
135/95 (RX+ 155/105)

Core

2 rounds :
Plate Suitcase sit ups x 10 https://www.youtube.com/watch?v=omMREIAyCkM
Tall plank KB drag across x 12 total
Pike leg lifts x 10 each https://www.youtube.com/watch?v=qz-VbeGqkiQ

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

Whiteboard:

Friday, March 13, 2020

Male Clients

1

Justin
Arndt

4:30pm CrossFit

1 x 1 @ 265 lbs

2

Curtis
Wentz

6:30pm CrossFit

1 x 1 @ 235 lbs

2

Naby
Damarputra

3:30pm CrossFit

1 x 1 @ 235 lbs

3

Bobby
Maldonado

12:00pm CrossFit

1 x 1 @ 225 lbs

3

Brandon
Cook

6:30pm CrossFit

1 x 1 @ 225 lbs

3

Jackson
Cramer

3:30pm CrossFit

1 x 1 @ 225 lbs

3

Ryan
Cain

6:00am CrossFit

1 x 1 @ 225 lbs

3

Stephen
Sutherland

5:30pm CrossFit

1 x 1 @ 225 lbs

4

Private

4:30pm CrossFit

1 x 1 @ 205 lbs

4

Robert
Bossarte

3:30pm CrossFit

1 x 1 @ 205 lbs

4

Todd
Dixon

4:30pm CrossFit

1 x 1 @ 205 lbs

5

Tyler
Messenger

8:00am CrossFit

1 x 1 @ 195 lbs

5

Will
Furlow

12:00pm CrossFit

1 x 1 @ 195 lbs

6

William
Braswell

6:30pm CrossFit

1 x 1 @ 185 lbs

7

Aleks
Stefaniak

4:30pm CrossFit

1 x 1 @ 175 lbs

7

Jeff
Martucci

6:00am CrossFit

1 x 1 @ 175 lbs

7

Troy
Kirby

6:30pm CrossFit

1 x 1 @ 175 lbs

8

Private

8:00am CrossFit

1 x 1 @ 165 lbs

9

todd
petty

12:00pm CrossFit

1 x 1 @ 155 lbs

10

Guadalupe
Leon

6:30pm CrossFit

1 x 1 @ 145 lbs

11

Karthi
M

6:30pm CrossFit

1 x 1 @ 125 lbs

65, 95, 105, 115, 125

Female Clients

1

Hana
Thixton-Nolan

8:00am CrossFit

1 x 1 @ 165 lbs

1

Meghan
Phillips

6:00am CrossFit

1 x 1 @ 165 lbs

2

Briana
Kocher

5:30pm CrossFit

1 x 1 @ 155 lbs

2

Seretha
hall

8:00am CrossFit

1 x 1 @ 155 lbs

3

Brittany
Sloneker

5:30pm CrossFit

1 x 1 @ 145 lbs

3

Sarah
Civitillo

6:00am CrossFit

1 x 1 @ 145 lbs

3

Teresa
Stire

8:00am CrossFit

1 x 1 @ 145 lbs

4

chelsea
workman

5:30pm CrossFit

1 x 1 @ 125 lbs

4

Hannah
Abraham

3:30pm CrossFit

1 x 1 @ 125 lbs

4

Kayla
Brand

8:00am CrossFit

1 x 1 @ 125 lbs

4

Kristen
Reardon

5:30pm CrossFit

1 x 1 @ 125 lbs

5

Kalyn
Noechel

5:30pm CrossFit

1 x 1 @ 115 lbs

5

Natalie
Kovatch

8:00am CrossFit

1 x 1 @ 115 lbs

5

Rachel
Allio

4:30pm CrossFit

1 x 1 @ 115 lbs

6

April
Marshalek

4:30pm CrossFit

1 x 1 @ 105 lbs

6

Casey
Baird

8:00am CrossFit

1 x 1 @ 105 lbs

6

Haley
Summerfield

6:00am CrossFit

1 x 1 @ 105 lbs

6

Nicoletta
Ciampa

6:00am CrossFit

1 x 1 @ 105 lbs

7

Gabby
Riggleman

12:00pm CrossFit

1 x 1 @ 95 lbs

7

zahira
reyes

6:30pm CrossFit

1 x 1 @ 95 lbs

8

Mary
Oldham

6:00am CrossFit

1 x 1 @ 70 lbs

9

Private

6:00am CrossFit

1 x 1 @ 55 lbs