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Components
1 Clean + 1 FS + 1 Jerk
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):
29 (14/15)
Workout
Monday
Warm-up
1 min seated straddle w/ barbell collars against feet
5/5 T Spine Rotations
5/5 SL Glute Bridge
5 inch worms w/ push up
5 sumo squats
5 RKBS
5 clean deadlifts
5 hang muscle clean
5/5 elbow punches
5 front squat
5 push press
Review complex
Strength
1 Clean + 1 FS + 1 Jerk (1 x 1)
20 min clock
Build to a moderate/heavy
Metcon
Metcon (Time)
4 rounds
9 front squat (115/75)(95/65)
7 KBS (53/35)(35/26)
5 Hang Power Clean
10 min cap
RX+
5 rounds
135/95
70/53
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 14, 2022
Male Clients
1
James
Wall
4:30 PM CrossFit
1 x 1 @ 285 lbs
Bella
2
Jay
Cooke
4:30 PM CrossFit
1 x 1 @ 265 lbs
3
Dustin
Allen
4:30 PM CrossFit
1 x 1 @ 215 lbs
3
Stefan
Chamlis
5:30 PM CrossFit
1 x 1 @ 215 lbs
4
Bruce
Vredenburg
6:00 AM CrossFit
1 x 1 @ 205 lbs
5
Hunter
Kiker
5:00 AM CrossFit
1 x 1 @ 185 lbs
too cold
6
Steven
Woelke
4:30 PM CrossFit
1 x 1 @ 180 lbs
7
Daniel
Lenzini
5:30 PM CrossFit
1 x 1 @ 175 lbs
8
Joe
Wojnarwsky
5:30 PM CrossFit
1 x 1 @ 165 lbs
8
Zack
Vredenburg
6:00 AM CrossFit
1 x 1 @ 165 lbs
9
Keith
Desa
5:00 AM CrossFit
1 x 1 @ 140 lbs
10
Kenneth
Smith
5:30 PM CrossFit
1 x 1 @ 135 lbs
11
Evan
Baker
5:00 AM CrossFit
1 x 1 @ 115 lbs
11
scott
Tyler
4:30 PM CrossFit
1 x 1 @ 115 lbs
Female Clients
1
Tiara
(Tee) Kuts ...
5:30 PM CrossFit
1 x 1 @ 155 lbs
2
Shayna
Rogers
4:30 PM CrossFit
1 x 1 @ 150 lbs
3
Katie
Cuson
5:00 AM CrossFit
1 x 1 @ 125 lbs
3
Sam
Quale
5:00 AM CrossFit
1 x 1 @ 125 lbs
Stayed lighter worked on footwork and technique
4
Amanda
Wilson
8:30 AM CrossFit
1 x 1 @ 115 lbs
4
Katie
Brookes
8:30 AM CrossFit
1 x 1 @ 115 lbs
8 weeks post op
4
Sidney
Ladd
5:30 PM CrossFit
1 x 1 @ 115 lbs
5
Jennifer
Stockwell
4:30 PM CrossFit
1 x 1 @ 110 lbs
5
Kimberly
Krohn
6:30 PM CrossFit
1 x 1 @ 110 lbs
6
Carmen
Thompson
5:30 PM CrossFit
1 x 1 @ 105 lbs
6
Lacy
McKinley
6:30 PM CrossFit
1 x 1 @ 105 lbs
right bicep not right after COVID booster
6
Rachel
Lawes
5:30 PM CrossFit
1 x 1 @ 105 lbs
7
Dawn
Word
5:00 AM CrossFit
1 x 1 @ 95 lbs
8
Codi
Ready
4:30 PM CrossFit
1 x 1 @ 85 lbs
8
Sarah
Gadilhe
5:30 PM CrossFit
1 x 1 @ 85 lbs
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