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Components
Metcon
Power Clean & Jerk + ...
Metcon
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Tuesday - 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):
18 (12/6)
Workout
Tuesday
Primer
A: Metcon (AMRAP - Rounds and Reps)
Rx =
8 minute AMRAP of:
20/15 calorie row
20 box step-ups (24/20)
Weightlifting
B: Power Clean & Jerk + Squat Clean & Jerk (E2M x 16 minutes (7 sets) climbing )
Metcon
C: Metcon (Time)
Rx =
For time:
15 - 10 - 5
thrusters (115/75)
chest to bar pull-ups
Rx+ =
For time:
15 - 10 - 5
thrusters (155/105)
ring muscle ups
Rx may also do 5 - 3 - 1 of ring muscle ups instead of chest to bar pull-ups.
Extra
D: Metcon (AMRAP - Rounds and Reps)
Rx =
10 minute AMRAP of:
30/22 calorie ski
20 front rack lunges (115/75)
Rx+ =
10 minute AMRAP of:
30/22 calorie ski
20 front rack lunges (155/105)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 19, 2022
Male Clients
1
Andy
Kaestle
CrossFit: 5:00 AM
4 + 5
2
Adam
Cole
CrossFit: 12:00 PM
4 + 0
2
BJ
Marsh
CrossFit: 5:00 AM
4 + 0
3
Johndavid
Storn
CrossFit: 4:30 PM
3 + 35
4
Private
Open Gym
3 + 17
5
Ben
Kulp
CrossFit: 12:00 PM
3 + 6
6
yasser
elhariry
CrossFit: 5:00 AM
3 + 5
7
Anthony
Vorachak
Open Gym
3 + 1
8
Chris
Pearson
Open Gym
3 + 0
Full steam ahead
8
Private
CrossFit: 5:00 AM
3 + 0
8
Kegan
Sullivan
Open Gym
3 + 0
9
Hunter
Brayton
CrossFit: 5:00 AM
2 + 20
Female Clients
1
Alaina
Savage
Open Gym
4 + 0
2
Anna
McKay
CrossFit: 4:30 PM
3 + 30
3
Renee
Dunn
CrossFit: 5:30 PM
3 + 20
4
Gillian
Sowden
Open Gym
3 + 16
5
Irma
Vlasac
CrossFit: 6:00 AM
3 + 10
6
Archana
Sharma
CrossFit: 5:30 PM
3 + 0
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