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Components

Power Clean + Hang Po ...

Metcon

Metcon

Settings

Workout

Tuesday

Weightlifting

A: Power Clean + Hang Power Clean (EMOM x 8 minutes)

4 sets 70%
4 sets 75%

Metcon

B: Metcon (AMRAP - Rounds and Reps)

Rx =
10 minute AMRAP of:
5 power cleans (155/105)
15 ab mat situps

Rx =
10 minute AMRAP of:
5 power cleans (225/155)
15 ghd situps

Extra

C: Metcon (Time)

Rx =
for time:
10-8-6-4-2
burpees to target
handstand pushups

Rx+ =
for time
10-9-8-7-6-5-4-3-2-1
burpee box jump overs (24/20)
strict handstand pushups

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

Whiteboard:

Tuesday, March 15, 2022

Male Clients

1

Anthony
Vorachak

Open Gym

4 x 2 @ 265 lbs

2

Private

CrossFit: 5:00 AM

4 x 2 @ 195 lbs

3

BJ
Marsh

CrossFit: 5:00 AM

4 x 2 @ 175 lbs

4

Matt
Pickering

CrossFit: 5:30 PM

4 x 2 @ 165 lbs

5

Private

Open Gym

4 x 2 @ 145 lbs

6

Ben
Kulp

CrossFit: 6:00 AM

4 x 2 @ 125 lbs

7

Jon
Falkenburg

CrossFit: 5:30 PM

4 x 2 @ 110 lbs

8

Jake
Adams

Open Gym

4 x 0 @ 0 lbs

4x3Hang Power

8

Adam
Cole

Open Gym

2 x 2 @ 205 lbs

8

Andy
Kaestle

CrossFit: 5:00 AM

1 x 2 @ 225 lbs

Female Clients

1

Anna
McKay

CrossFit: 4:30 PM

4 x 2 @ 135 lbs

1

Taylor
Turner

CrossFit: 5:30 PM

4 x 2 @ 135 lbs

2

Laura
Pickrell

CrossFit: 5:30 PM

4 x 2 @ 133 lbs

3.5 @ 133? 🤷‍♀️

3

Gillian
Sowden

CrossFit: 5:00 AM

4 x 2 @ 118 lbs

4

Megan
Landgraf

CrossFit: 5:30 PM

4 x 2 @ 115 lbs

4

Michaela
Goodwin

Open Gym

4 x 2 @ 115 lbs

5

Renee
Dunn

CrossFit: 4:30 PM

4 x 2 @ 113 lbs

6

Bonnie
McDonald

CrossFit: 12:00 PM

4 x 2 @ 110 lbs

7

Irma
Vlasac

CrossFit: 6:00 AM

4 x 2 @ 105 lbs

7

Private

CrossFit: 5:30 PM

4 x 2 @ 105 lbs

8

Jennifer
Schiffman

CrossFit: 12:00 PM

4 x 2 @ 93 lbs

9

Liz
Storn

CrossFit: 12:00 PM

4 x 2 @ 75 lbs

10

Archana
Sharma

CrossFit: 5:30 PM

4 x 2 @ 60 lbs

10

Katie
Hornstein

CrossFit: 4:30 PM

4 x 2 @ 60 lbs

11

KRYSTAL
SEWELL

CrossFit: 6:00 AM

1 x 2 @ 105 lbs

Bld to metcon weight