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Components
Front Squat
Hang Power Clean
Metcon
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Monday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (13/11)
Workout
Monday
Strength
A: Front Squat (5 - 4 - 3 - 2 )
5 @ 70-75%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Weightlifting
B: Hang Power Clean (10 minutes to build to a heavy single)
Hang Power Clean
Metcon
C: Metcon (AMRAP - Rounds and Reps)
Rx =
10 minute AMRAP of:
5 hang power cleans (135/85)
10 pistol squats
5 ring dips or 10 pushups
Rx+ =
10 minute AMRAP of:
5 hang power cleans (155/105)
10 pistol squats
3 ring muscle ups
Extra
D: Metcon (5 Rounds for time)
Rx =
5 x 500m row; 1 minute rest
70-75% effort
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 21, 2022
Male Clients
1
Anthony
Vorachak
Open Gym
1 x 2 @ 325 lbs
2
Isaac
Cleveland
Open Gym
1 x 2 @ 280 lbs
3
Andy
Kaestle
CrossFit: 5:00 AM
1 x 2 @ 275 lbs
4
Adam
Cole
CrossFit: 12:00 PM
1 x 2 @ 265 lbs
5
Private
CrossFit: 5:00 AM
1 x 2 @ 255 lbs
6
Private
CrossFit: 5:00 AM
1 x 2 @ 250 lbs
7
John
Mullen
CrossFit: 5:00 AM
1 x 2 @ 235 lbs
I think below parallel. Need judge JK to be sure.
8
Derek
Odom
Open Gym
1 x 2 @ 225 lbs
9
Matt
Pickering
CrossFit: 5:30 PM
1 x 2 @ 215 lbs
10
Johndavid
Storn
CrossFit: 12:00 PM
1 x 2 @ 195 lbs
10
Jon
Falkenburg
CrossFit: 5:30 PM
1 x 2 @ 195 lbs
11
Bud
Vazquez
CrossFit: 6:00 AM
1 x 2 @ 175 lbs
12
BJ
Marsh
CrossFit: 5:00 AM
1 x 1 @ 205 lbs
Female Clients
1
Taylor
Turner
CrossFit: 5:30 PM
1 x 2 @ 195 lbs
2
Anna
McKay
CrossFit: 4:30 PM
1 x 2 @ 185 lbs
3
Laura
Pickrell
CrossFit: 5:30 PM
1 x 2 @ 183 lbs
4
Bonnie
McDonald
CrossFit: 12:00 PM
1 x 2 @ 175 lbs
5
KRYSTAL
SEWELL
CrossFit: 4:30 PM
1 x 2 @ 158 lbs
6
Megan
Landgraf
CrossFit: 5:30 PM
1 x 2 @ 145 lbs
6
Michaela
Goodwin
CrossFit: 4:30 PM
1 x 2 @ 145 lbs
7
Julie
Lamarche
CrossFit: 5:00 AM
1 x 2 @ 123 lbs
8
marjie
bish
CrossFit: 5:00 AM
1 x 2 @ 115 lbs
9
Tracey
Evans
CrossFit: 12:00 PM
1 x 2 @ 88 lbs
10
Liz
Storn
CrossFit: 12:00 PM
1 x 1 @ 95 lbs
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