Public Whiteboard

Components

Snatch Pull+Full Squa ...

Metcon

Settings

Workout

Wednesday, 3/16/22

CROSSFIT

A: Snatch Pull+Full Squat Snatch (8x1@75%)

(20min)
SNATCH HIGH PULL + SNATCH

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 21
10 Power Snatch 95/65
10 Box Jump 24/20"
10 TTB

HOME WOD

C: Metcon (No Measure)

NFT
4 rounds of
10 YTW
https://youtu.be/lDRS97PJyjQ
BENCH DIP BURN OUT SET
(Hands behind you on a sturdy bench or chair, then elevate your feet on another chair or bench.)
https://youtu.be/8Nb_FAJj3yQ

D: Metcon (Time)

For time,
6 rounds of
200m run
10 SINGLE LEG BROAD JUMP
(Single leg take off, land with both feet. Alternate legs to complete all prescribed reps per set.)

KICKBOXING

9am and 5:15pm class

1: Metcon (No Measure)

Combo Pt. A
1- Dutch Block - 3- Rear Body Kick

Combo Pt. B
1- 2- Dutch Block - 2- Lead Body Kick

Kicks/Strikes
Round kick
Spinning jump round kick

2: Kickboxing Pt. 2 (No Measure)

4 rounds of 2min ON/1min OFF
Round 1-Combo Pt. A
Round 2-Combo Pt. B
Round 3-Kicks/Strikes
Round 4-Combo Pt. A+B

3: Metcon (No Measure)

Target strikes
Bo staff

Whiteboard:

Wednesday, March 16, 2022

Male Clients