Public Whiteboard

Components

"Strict It Is" Rx

"Strict It Is" INTERM ...

"Strict It Is" BOOTCAMP

Settings

Workout

CF 06/03/19

Rowl-off Warm-up

Try to hit exactly _____ meters [Coaches Choice]
- If above or below, do that many reps of the exercise
- If SPOT-ON, everyone but the rower does 10 reps

DO JUMPING JACKS WHILE YOU WAIT!
- - - - - - - - - - - - - - - - - - - - -

Bent Over Row [Plate]
Shoulder Press
Burpees

Skill/Strength (No Measure)

FOCUS ON QUALITY, NOT SPEED.

8 MIN EMOM

MIN 1 - 1 Strict MU or Pull Up
MIN 2 - 3 KB Press + 3 KB Push Press

"Strict It Is" Rx (AMRAP - Rounds and Reps)

15 MIN AMRAP

10 Single Arm KB Push Press [70/44]
2 Strict MUs
Cal Row/Bike [15/12]

"Strict It Is" INTERMEDIATE (AMRAP - Rounds and Reps)

15 MIN AMRAP

10 Single Arm KB Push Press [35/26]
2 Strict Pull Ups
Cal Row/Bike [12/10]

"Strict It Is" BOOTCAMP (AMRAP - Rounds and Reps)

15 MIN AMRAP

10 KB Push Press [26/18]
4 Ring Rows
Cal Row/Bike [12/10]

Whiteboard:

Monday, June 03, 2019

Male Clients

Gabriel
Fernandez

6:00 AM CrossFit

6 + 0

15 cal bike

Miguel
Mejias

4:15 PM CrossFit

6 + 12

#70 kb, deficit ring rows

JONATHAN
KEGEL

4:15 PM CrossFit

6 + 11

strict pull ups

Jose
Dou

5:30 PM CrossFit

6 + 8

Strict weight pull ups 50 lb

Karol
Costa

5:30 PM CrossFit

6 + 5

70lbs / 4pull-ups

Oscar
Martinez

12:00 PM CrossFit

6 + 2

swing MU and 53Lbs

Carlos
Barrios

6:00 AM CrossFit

5 + 12

#53, bar mu

Santiago
Lopez

7:15 AM CrossFit

5 + 12

53lbs KB, Strict Ring MU, 15 cal bike

Female Clients

Karol
Costa

5:30 PM CrossFit

7 + 13

35#, SPUs, 12 cals row/bike