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Components
Metcon
Power Snatch
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):
20 (11/9)
Workout
Monday
Primer
A: Metcon (AMRAP - Rounds and Reps)
Rx=
6 minute AMRAP of:
12 russian kettlebell swings (53/36)
1 wall walk
Rx+ =
6 minute AMRAP of:
12 russian kettlebell swings (71/53)
2 wall walks
Weightlifting
Barbell Cycling practice
B: Power Snatch (3 TNG Power Snatch E2M x 14 minutes climbing)
Power Snatch
Metcon
C: Metcon (Time)
Rx =
For Time
50 dumbbell snatch (50/35)
50 burpees
Rx+ =
For Time
50 dumbbell snatch (70/50)
50 burpee box jump overs (24/20)
Extra
D: Metcon (AMRAP - Rounds and Reps)
Rx =
10 minute AMRAP of:
1 rope climbs
10 calorie bike
Rx+ =
10 minute AMRAP of:
3 rope climbs
15 calorie bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 18, 2022
Male Clients
1
Anthony
Vorachak
Open Gym
7 + 1
2
Private
CrossFit: 5:00 AM
6 + 0
2
Josh
Patch
Open Gym
6 + 0
3
Adam
Cole
Open Gym
8 + 10
4
Andy
Kaestle
CrossFit: 5:00 AM
8 + 5
5
yasser
elhariry
CrossFit: 5:00 AM
7 + 12
6
Bud
Vazquez
CrossFit: 6:00 AM
7 + 0
7
John
Mullen
CrossFit: 5:00 AM
6 + 10
8
BJ
Marsh
CrossFit: 5:00 AM
5 + 0
9
Jon
Falkenburg
CrossFit: 5:30 PM
10 + 9
10
Luke
Amen
CrossFit: 12:00 PM
8 + 1
did 2 inch worms instead of wall walk
Female Clients
1
Alaina
Savage
Open Gym
8 + 0
2
Taylor
Turner
CrossFit: 5:30 PM
6 + 8
3
Gillian
Sowden
Open Gym
8 + 3
3
KRYSTAL
SEWELL
CrossFit: 4:30 PM
8 + 3
4
Heather
Lynaugh
CrossFit: 12:00 PM
8 + 0
5
Megan
Landgraf
CrossFit: 5:30 PM
7 + 12
5
Myah
Pease
CrossFit: 5:00 AM
7 + 12
6
Anna
McKay
CrossFit: 4:30 PM
6 + 11
7
Irma
Vlasac
CrossFit: 6:00 AM
6 + 8
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