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Components
Metcon
Clean and Jerk
Clean & Jerk Pyramid
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):
20 (11/9)
Workout
Monday
Primer
A: Metcon (AMRAP - Rounds and Reps)
Rx =
10 minutes of:
15 calorie row
10 box jump overs (24/20)
Weightlifting
B: Clean and Jerk (10 minutes of practice)
build to the weight you will use on the 4th or 5th round of metcon
Metcon
C: Clean & Jerk Pyramid (Time)
Rx =
10 Clean & Jerks (135/85)
8 Clean & Jerks (155/105)
6 Clean & Jerks (185/125)
4 Clean & Jerks (205/135)
2 Clean & Jerks (225/145)
Rx+ =
10 Clean & Jerks (225/155)
8 Clean & Jerks (245/165)
6 Clean & Jerks (265/175)
4 Clean & Jerks (285/185)
2 Clean & Jerks (305/195)
15 minute time cap*
Extra
D: Metcon (Time)
Rx =
5 rounds of:
15 toes to bar
30 yard yoke sled push
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 04, 2022
Male Clients
1
Andy
Kaestle
CrossFit: 5:00 AM
8 + 0
2
Josh
Patch
Open Gym
7 + 6
1000 cal/hr
3
Anthony
Vorachak
CrossFit: 6:00 AM
7 + 0
3
BJ
Marsh
CrossFit: 5:00 AM
7 + 0
4
Johndavid
Storn
CrossFit: 12:00 PM
6 + 15
5
yasser
elhariry
CrossFit: 5:00 AM
6 + 4
6
Ben
Kulp
CrossFit: 12:00 PM
5 + 16
7
Private
CrossFit: 5:00 AM
5 + 0
8
Jon
Falkenburg
CrossFit: 5:30 PM
3 + 0
9
Private
CrossFit: 5:00 AM
6 + 5
10
John
Mullen
CrossFit: 5:00 AM
5 + 18
20"
Female Clients
1
Alaina
Savage
Open Gym
7 + 14
2
Myah
Pease
CrossFit: 5:00 AM
6 + 13
3
Heather
Lynaugh
CrossFit: 12:00 PM
6 + 3
4
Laura
Pickrell
CrossFit: 5:30 PM
5 + 10
5
Gillian
Sowden
CrossFit: 5:00 AM
5 + 9
6
Anna
McKay
CrossFit: 4:30 PM
5 + 0
6
Tracey
Evans
CrossFit: 12:00 PM
5 + 0
7
Liz
Storn
CrossFit: 5:00 AM
4 + 5
Step overs
8
Melanie
Sinclair
CrossFit: 4:30 PM
4 + 3
Step-overs
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