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Components

Thruster

Metcon

Settings

Workout

6.15.2022

Warm-up

6 sets:
:20 air squats
:10 up-downs
:10 PVC pass throughs

Strength

Thruster (2-2-2-2-2-2)

Thruster

EMOM 6:
– Rest with the remaining time in the minute.
– Increase load across as many sets as possible.

Metcon

Metcon (Time)

For time:
15-12-9:
Thrusters (65/95 lb)
Pull-ups
-Rest 5:00

12-9-6:
Thrusters
Pull-ups
– Rest 5:00

9-6-3:
Thrusters
Pull-ups

Warm-Up

Accumulate:
1:00 foam roll low back
1:00 foam roll quadriceps/leg

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, June 15, 2022

Male Clients

1

Eric
Wrona

12:00 PM CrossFit

1 x 2 @ 225 lbs

From the floor 155/165/175/185/205/225

2

Mickey
$ Admony

5:00 pm CrossFit

1 x 2 @ 190 lbs

2

Private

5:00 am CrossFit

1 x 2 @ 190 lbs

3

Chance
Fuller

5:00 am CrossFit

1 x 2 @ 185 lbs

3

Stoney
Laurel

CrossFit 7:00 PM

1 x 2 @ 185 lbs

3

Zeth
Wilson

5:00 pm CrossFit

1 x 2 @ 185 lbs

4

Nir
Nehory

6:00 pm CrossFit

1 x 2 @ 170 lbs

95-125-145-165-165-170

5

Daz
Williams

6:00 am CrossFit

1 x 2 @ 155 lbs

5

John
Curl

5:00 pm CrossFit

1 x 2 @ 155 lbs

5

Revanth
Bomma

6:00 am CrossFit

1 x 2 @ 155 lbs

125,135,135,145,145,155 - from floor

5

Tom
Powers

7:00 am CrossFit

1 x 2 @ 155 lbs

6

Matt
Haile

6:00 pm CrossFit

1 x 2 @ 150 lbs

7

Eric
Micek

6:00 am CrossFit

1 x 2 @ 145 lbs

failed 2nd rep 155

7

Iddo
Katz

6:00 pm CrossFit

1 x 2 @ 145 lbs

7

Sudheer
Reddy

5:00 pm CrossFit

1 x 2 @ 145 lbs

floor

8

David
Guerra

5:00 am CrossFit

1 x 2 @ 135 lbs

8

Noel
Janacek

7:00 am CrossFit

1 x 2 @ 135 lbs

9

Anu
—

5:00 pm CrossFit

1 x 2 @ 125 lbs

9

Ido
Nagar

6:00 pm CrossFit

1 x 2 @ 125 lbs

9

Rocky
Mattela

5:00 pm CrossFit

1 x 2 @ 125 lbs

10

Doug
McGraw

7:00 am CrossFit

1 x 2 @ 120 lbs

11

Tom
Machness

CrossFit 7:00 PM

1 x 2 @ 100 lbs

12

Ram
Machness

CrossFit 7:00 PM

1 x 2 @ 95 lbs

13

Yanir
Snir

6:00 pm CrossFit

1 x 2 @ 80 lbs

Female Clients

1

Private

5:00 pm CrossFit

1 x 2 @ 115 lbs

1

Morgan
Littauer

5:00 pm CrossFit

1 x 2 @ 115 lbs

65,85,90,95,105,115

2

Kathryn
Smith

5:00 pm CrossFit

1 x 2 @ 110 lbs

2

Michelle
Purcell

6:00 am CrossFit

1 x 2 @ 110 lbs

no max

3

Sydney
Jones

12:00 PM CrossFit

1 x 2 @ 105 lbs

3

T
Eamma

6:00 pm CrossFit

1 x 2 @ 105 lbs

4

Kelsea
Johnson

6:00 pm CrossFit

1 x 2 @ 100 lbs

1 rep 105lb

5

Luz
Perez

12:00 PM CrossFit

1 x 2 @ 85 lbs

6

Stephanie
Carenza

5:00 am CrossFit

1 x 2 @ 80 lbs

7

Kris
Fanning

7:00 am CrossFit

1 x 2 @ 75 lbs

8

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

1 x 2 @ 70 lbs

8

Cathy
Landry

12:00 PM CrossFit

1 x 2 @ 70 lbs

8

Claire
Kroupa

12:00 PM CrossFit

1 x 2 @ 70 lbs

8

Claudia
Travers

5:00 pm CrossFit

1 x 2 @ 70 lbs

9

Neelima
Agrawal

6:00 am CrossFit

1 x 2 @ 60 lbs

10

Susan
Jost

5:00 am CrossFit

1 x 2 @ 55 lbs