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Components
Metcon
Metcon
Settings
Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Wednesday 031721 - Albany CrossFit
Class
(All)
HOME WOD (Log Scores Only)
CROSSFIT: 6:30 AM
CROSSFIT: 8:00 AM
ZOOM ONLINE (9:00 AM)
CROSSFIT: 3:30 PM
CROSSFIT: 5:15 PM
CROSSFIT: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (7/6)
Workout
Wednesday 031721
CrossFit
A: Metcon (Weight)
Barbell Cycling
15-10-5:
Unbroken Power Cleans
Score = Add the weight for each unbroken set together for a total.
Ex: 100# for 15 reps + 105# for 10 reps + 110# for 5 reps = 315#.
B: Metcon (AMRAP - Reps)
"Power Play"
7 Min. AMRAP:
1 Power Clean (155/105)
30 Double Unders
2 Power Cleans (155/105)
30 Double Unders
3 Power Cleans (155/105)
30 Double Unders
…
Add 1 Power Clean Per Round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 17, 2021
Male Clients
1
Private
CROSSFIT: 6:30 PM
430 lbs
2
Josh
Heller
CROSSFIT: 3:30 PM
395 lbs
105-125-165
3
Ryan
Paulsen
CROSSFIT: 6:30 PM
365 lbs
4
Jason
Kirby
CROSSFIT: 3:30 PM
415 lbs
95/125/195
5
Bill
Becker
CROSSFIT: 3:30 PM
325 lbs
85-105-135 Missed first 135 attemp
6
Sumanth
Madagani
CROSSFIT: 6:30 PM
265 lbs
75,75,115(bad ankles)
7
Shyam
Putnala
CROSSFIT: 6:30 PM
220 lbs
65x15, 70x10, 85x5
Female Clients
1
Diana
Rivera
CROSSFIT: 8:00 AM
390 lbs
15:120,10:130,5:140
2
Emely
Banguero
CROSSFIT: 3:30 PM
315 lbs
85, 105, 125
3
Christina
Pierotti
CROSSFIT: 8:00 AM
295 lbs
85/95/115
4
Nicole
Chiudina
CROSSFIT: 5:15 PM
275 lbs
65-85-125
5
Laura
Gallery
CROSSFIT: 6:30 AM
261 lbs
82, 87, 92
6
Martha
Carroll
CROSSFIT: 5:15 PM
190 lbs
15 @ 55lbs, 10 @ 65, 5 at 70
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