Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

220628

Weightlifting

Today we are working off of your 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

Metcon (No Measure)

Strict press (Week 8 of 12)
4 sets:
10 reps (90%)
– Rest 1:00 between sets.

Metcon

Metcon (Time)

RX
3 rounds for time (13 Min. Time Cap):
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)

INTERMEDIATE
3 rounds for time:
15 push jerks (85/125 lb)
15 box jump-overs (20/24 in)

BEGINNER
3 rounds for time:
15 push jerks (55/75 lb)
15 box step-overs (12/20 in)

After Party!

Hang out for Open Gym and get some extra skill work in!

Metcon (No Measure)

EMOM 8:
:30 max ring dips

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

Whiteboard:

Tuesday, June 28, 2022

Male Clients

1

Jackson
Chesser

Open Gym - Morning

6:15

Forgot to sign into 5:45am Strength: 4x10@95

2

Greg
Cooke

CrossFit 5:45am

7:11

3

Tyler
Swindle

CrossFit: 4:30 PM

7:50

4

Dustin
Durbin

CrossFit 5:45am

5:58

intermediate

5

Brian
McCoy

CrossFit 5:45am

6:18

6

Patrick
Williams

CrossFit 9:15am

7:34

135lb for push jerks

7

Riley
Garrett

CrossFit: 5:45 PM

7:50

135lb, RX boxes

Female Clients

1

Sydnee
Baker

CrossFit: 5:45 PM

5:13

2

Alicia
Harrison

CrossFit: 12:00 PM

9:27

3

Mary
Covey

CrossFit: 4:30 PM

10:53

4

Chelsea
Hanks

CrossFit: 4:30 PM

11:59

🥵

5

Riley
Doyle

CrossFit: 12:00 PM

6:25

85#

6

Jennifer
Davis

CrossFit 5:45am

6:37

75#

7

Courtney
Weaver

CrossFit: 12:00 PM

6:45

70#

8

Amy
Herrington

CrossFit: 12:00 PM

7:39

75#

9

Erin
Steinfath

CrossFit: 4:30 PM

7:40

105 lbs, but box step overs

9

Nicole
Cooke

CrossFit 9:15am

7:40

first 8 reps @95# Striped bar to 85#

10

Jenny
Graham

Open Gym - Afternoon

9:27

75#

11

Missy
Lewis

Open Gym - Mid Day

12:46

100lbs box step overs