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Components
Tres Leches
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Tuesday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (19/16)
Workout
Tuesday
Metcon
Tres Leches (3 Rounds for time)
On the 0:00... "Tres Leches" Part #1
30 Clean and Jerks (135/95)
On the 10:00... "Tres Leches" Part #2
30 Kipping HSPU
30 C2B Pull-ups (Rx+=Bar Muscle-Ups)
On the 20:00... "Tres Leches" Part #3
1 Mile Run
On parts #1 and #2, we have an 8:00 time cap for completion. This allows at a minimum, 2 minutes of rest before moving on to the following part.
Stimulus wise, we are looking for our "Grace" weight. That is, a weight we are very confident we could complete 10+ reps with unbroken. In the second part, we are looking to complete as Rx if we have 15+ unbroken kipping HSPU and 9+ unbroken C2B. If we do not, let's modify the repetitions so that we have a target to finish. Take your unbroken repetitions and multiply that by 2, which will be a good starting point for planning purposes.
If we are unable to run today, let's row 2,000m for males, and 1,600m for females.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 16, 2019
Male Clients
1
Chris
Bowen
12:15 PM CrossFit
15:17
Rd 4 30hspu, 20 MU
2
3
Pete
3:30 PM CrossFit
17:52
3
Alex
Kersis
3:30 PM CrossFit
20:08
4
Allan
Cheateaux
8:15 AM CrossFit
15:15
5
Kevin
Gilbert
6:00 AM CrossFit
15:37
135. Mod handstand. C2B
6
Mark
Barnhart
3:30 PM CrossFit
18:54
7
Private
6:00 AM CrossFit
19:02
8
Ryan
Vogl
3:30 PM CrossFit
19:52
9
Keith
Davis
5:30 PM CrossFit
20:04
10
Sylvain
Thibault
5:30 PM CrossFit
20:13
11
paul
lacjak
5:30 PM CrossFit
20:35
12
Michael
Leonard
5:30 PM CrossFit
21:11
13
Dan
Meller
12:15 PM CrossFit
21:51
14
John
Hays
9:30 AM CrossFit
21:58
30kipping, 20C2B Rx, Mtn
15
ed
roy
5:30 PM CrossFit
23:05
16
John
O'Keefe
12:15 PM CrossFit
23:17
17
Matt
O'Leary
3:30 PM CrossFit
23:32
18
Kevin
Lacjak
3:30 PM CrossFit
24:55
19
David
Spungin
12:15 PM CrossFit
25:50
Female Clients
1
Gina
Steadman
12:15 PM CrossFit
15:26
2
Vicki
Spicer
8:15 AM CrossFit
16:05
3
Karin
Thomsen
4:30 PM CrossFit
16:56
4
Maya
Gonzales
6:00 AM CrossFit
16:59
5
Holly
Oglesby
12:15 PM CrossFit
17:02
6
Zoe
Bergner
8:15 AM CrossFit
18:36
7
Sage
Schoenfeld
6:00 AM CrossFit
18:51
8
Amanda
Spungin
9:30 AM CrossFit
18:57
9
Jami
Cheateaux
9:30 AM CrossFit
19:03
10
Johana
Matuskova
9:30 AM CrossFit
19:33
11
Sarah
Guillaudeu
6:00 AM CrossFit
19:52
12
Kristin
Head
6:00 AM CrossFit
20:23
13
Annie
Dougherty
5:30 PM CrossFit
20:58
14
Kristina
Barnhart
6:00 AM CrossFit
23:33
15
Ruthann
Christensen
3:30 PM CrossFit
23:54
16
Ariadna
Lira Ang
9:30 AM CrossFit
24:14
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