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Components
Metcon
Front Squat
Metcon
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Friday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 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
Friday
Mobility
1 minute couch stretch
1 minute pigeon stretch
1 minute banded lat stretch
10 sets of I Y T A shoulder complex w/ 2.5lb or 5lbs
Primer
A: Metcon (AMRAP - Reps)
Rx =
7 minute AMRAP of:
50/40 calorie row
AMRAP wall balls (20/14)
in remaining time:
Rx+ =
wall balls (30/20)
70% effort recommended
Strength
B: Front Squat (1 set of 4 reps @ 80-85%)
Metcon
C: Metcon (AMRAP - Rounds and Reps)
Rx =
8 minute AMRAP of:
8 single arm dumbbell shoulder to overhead left arm (50/35)
8 single arm dumbbell shoulder to overhead right arm (50/35)
16 single dumbbell box step-ups (50/35)
Rx+ =
dumbbell (70/50)
20" box for all
Extra
C: Metcon (Time)
Rx =
10-8-6-4-2
Ring pull-ups or Ring Rows
Ring Dips or Ring Pushups
Rx+ =
10-8-6-4-2
Ring Muscle Ups
Bar Muscle Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 06, 2022
Male Clients
1
Anthony
Vorachak
CrossFit: 12:00 PM
81 Reps
3 min rest Rx = 98
2
Andy
Kaestle
CrossFit: 5:00 AM
132 Reps
Perhaps slightly more than 70% effort
3
BJ
Marsh
CrossFit: 5:00 AM
70 Reps
4
John
Mullen
CrossFit: 5:00 AM
65 Reps
Who knows
5
yasser
elhariry
CrossFit: 5:00 AM
60 Reps
6
Derek
Odom
Open Gym
59 Reps
7
Ben
Kulp
CrossFit: 12:00 PM
50 Reps
I think?
8
Adam
Cole
CrossFit: 12:00 PM
40 Reps
9
Ian
Doran
CrossFit: 4:30 PM
30 Reps
9
Jon
Falkenburg
CrossFit: 6:00 AM
30 Reps
10
Private
CrossFit: 6:00 AM
20 Reps
Female Clients
1
Nicole
Laudano
Open Gym
71 Reps
2
Anna
McKay
CrossFit: 4:30 PM
64 Reps
3
Tracey
Evans
Open Gym
55 Reps
4
Gillian
Sowden
Open Gym
48 Reps
5
KRYSTAL
SEWELL
CrossFit: 4:30 PM
46 Reps
50 cal row
6
Renee
Dunn
CrossFit: 12:00 PM
45 Reps
7
Irma
Vlasac
CrossFit: 6:00 AM
40 Reps
Took my time
8
Liz
Storn
CrossFit: 5:00 AM
63 Reps
10#
8
marjie
bish
CrossFit: 5:00 AM
63 Reps
12# wb
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