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Components

Power Clean + STO + F ...

Metcon

Metcon

Metcon

Settings

Workout

JUNE, 24, 2022

Pre Stretch Primer

3 Rds /
10 Squats
5 Push-ups
10 Arch to Hollow
5 Push-ups
10 Kicks to Handstand

ACCESSORY

5 Min of Accessory before Bar Work

A) Heavy DB Row, 5x5
or
B) GH Raise, 5x5

BARBELL

BAR: Power Clean + STO + Front Squat + STO (EMOM x 7, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Reps)

EMOMx21
M1-10/7 cal bike
M2-20 Jump Lunges
M3-AMRAP Burpees | RX+ Burpee Box Over, 24/20/16
-rest 1 min

WOD

WOD: Metcon (Time)

5 Rds / 15 cap
10 Alt Single-arm Man Makers, 50/35/20# (see video below)
15 Cal Ski
20 Push-ups

VIDEO DEMO:
SIngle-arm Man Maker
https://youtu.be/inDQzKaYLlE

KIKR

KIKR: Metcon (Calories)

1 min - Max Cals Bike
-rest 1
1 min - Max Cals Bike

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

Whiteboard:

Friday, June 24, 2022

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 205 lbs

2

Bryon
Waits

9:00 AM CrossFit

1 x 1 @ 175 lbs

2

Johnny
Whisman

9:00 AM CrossFit

1 x 1 @ 175 lbs

Push jerk

3

Jorge
Galvan

12:00 PM Open Gym

1 x 1 @ 165 lbs

4

Jason
Flick

4:00 PM Open Gym

1 x 1 @ 155 lbs

clean and S2O

5

Aaron
Kuntz

9:00 AM CrossFit

1 x 1 @ 150 lbs

6

Tony
Sterk

4:00 PM Open Gym

1 x 1 @ 130 lbs

7

Marcelo
Goro

5:30 PM CrossFit

1 x 1 @ 95 lbs

Female Clients

1

Cat
Hollenbeck

9:00 AM CrossFit

1 x 1 @ 145 lbs

2

Aubrey
Baker

6:30 AM CrossFit

1 x 1 @ 105 lbs

2

Misty
Lingnau

5:30 AM CrossFit

1 x 1 @ 105 lbs

3

Angela
Hansen

5:30 PM CrossFit

1 x 1 @ 100 lbs

4

Christina
Hageny

12:00 PM Open Gym

1 x 1 @ 95 lbs

4

Julie
Frakes

5:30 AM CrossFit

1 x 1 @ 95 lbs

5

Kristin
Flick

4:00 PM Open Gym

1 x 1 @ 90 lbs

6

Dani
Truitt

9:00 AM CrossFit

1 x 1 @ 85 lbs

6

Meggan
Eastham

9:00 AM CrossFit

1 x 1 @ 85 lbs

6

Sammy
Epperson

5:30 AM CrossFit

1 x 1 @ 85 lbs

missed 2nd S2O @ 90 twice

7

Kenna
Gathright

6:30 AM CrossFit

1 x 1 @ 75 lbs

8

Renee
Glass

6:30 AM CrossFit

1 x 1 @ 70 lbs

9

Peggy
Campbell

5:30 PM CrossFit

1 x 1 @ 55 lbs