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Components
Metcon
Double Knot
Settings
Location
(All)
P6 CrossFit
Program
CrossFit
CrossFit Kids
CrossFit Pre-Teens
CrossFit Teens
P6 Event
P6Fit's 28 HARD
Team WOD
Date
Workout
Double Knot - P6 CrossFit
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:30 AM
CrossFit: 4:00 PM
CrossFit: 5:45 PM
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (9/20)
Workout
Double Knot
Technique
Clean and Jerk Technique
Alternating On the Minute x 8 (4 Rounds):
Odd: 3-Position Squat Clean
Even: 1 Pausing Push Jerk + 1 Pausing Split Jerk
3 Position Squat Clean
Pausing Split Jerk. Have the same pause in your Push Jerk as well
Metcon (Weight)
On the Minute x 8:
Minute 1: 1 Squat Clean and Jerk
Minute 2: 1 Squat Clean and Jerk
Minute 3: 1 Squat Clean and Jerk
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk
Minute 6: 1 Squat Clean and Jerk
Minute 7: 1 Squat Clean and Jerk
Input highest weight used, then add in comments full notes
Double Knot (Time)
100 Single Unders
21 Pull Ups
21 Squat Cleans (95/65)
100 Single Unders
15 Pull Ups
15 Squat Cleans (95/65)
100 Single Unders
9 Pull Ups
9 Squat Cleans (95/65)
RX+:
100 Double Unders
9 Bar Muscle-ups
21 Squat Cleans (135/95)
100 Double Unders
6 Bar Muscle-ups
15 Squat Cleans (135/95)
100 Double Unders
3 Bar Muscle-ups
9 Squat Cleans (135/95)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 24, 2020
Male Clients
1
Austin
Barclay
CrossFit: 6:00 PM
235 lbs
2
Cody
Simpson
CrossFit: 5:00 AM
225 lbs
ascending until last 3 rnds
3
T.J.
Williams
CrossFit: 6:00 PM
205 lbs
185 x3, 205 x3
4
Robert
Plank
CrossFit: 4:00 PM
195 lbs
5
Michael
Lamb
CrossFit: 4:00 PM
175 lbs
6
Jon
Capello
CrossFit: 5:00 AM
155 lbs
ascending to 155
7
Tyler
Welch
CrossFit: 6:30 AM
145 lbs
115, 125, 135, 140, 145, missed clean twice at 150
8
Nick
Blaylock
CrossFit: 4:00 PM
130 lbs
9
Ralph
Keith
CrossFit: 5:00 AM
105 lbs
Female Clients
1
Jordan
Howard
CrossFit: 5:00 AM
155 lbs
55-85-105-125-135-155
2
Lauren
Baker
CrossFit: 6:00 PM
140 lbs
3
Bethany
Welch
CrossFit: 6:00 PM
135 lbs
55, 85, 115, 120, 135, attempted 145 x 5
3
Chrystene
Williams
CrossFit: 5:00 AM
135 lbs
4
Jaime
Craig
CrossFit: 4:00 PM
115 lbs
65, 75, 85, 95, 115, 115
5
Chelsea
Holland
CrossFit: 6:30 AM
105 lbs
6
Cindy
Brewer
CrossFit: 6:30 AM
90 lbs
7
Danielle
Hogue
CrossFit: 6:00 PM
85 lbs
55, 65, 70, 85
7
Kaitlin
Brown
CrossFit: 6:00 PM
85 lbs
55,65,85,85,65,55
7
Misty
Joyner
CrossFit: 6:30 AM
85 lbs
Ascended 1st 3 reps, descended last 1 reps
8
Private
CrossFit: 6:30 AM
75 lbs
9
Kelly
Matthews
CrossFit: 6:30 AM
55 lbs
9
Summer
Loughridge
CrossFit: 6:30 AM
55 lbs
10
Brooke
Joyner
CrossFit: 6:00 PM
105 lbs
First 3 rounds @85 4&5 @95 last round @105
10
Madalyn
Brewer
CrossFit: 5:00 AM
105 lbs
11
Michelle
Blaylock
CrossFit: 5:00 AM
85 lbs
35, 55, 65, 75, 85, 75
11
Mollie
Matviyenka
CrossFit: 4:00 PM
85 lbs
12
Margaret
Lamb
CrossFit: 5:00 AM
70 lbs
13
Daniela
Plank
CrossFit: 4:00 PM
65 lbs
14
Amy
Gaines
CrossFit: 6:00 PM
45 lbs
35 for first four
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