Public Whiteboard

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Components

Metcon

Metcon

Settings

Workout

Monday

Primer

A: Metcon (AMRAP - Rounds and Reps)

Rx
6 minute AMRAP of:
8 toes to bar
9 box jump overs (24/20)

Weightlifting

Focus on form over time.

B: Metcon (Time)

Rx =
20 Squat Snatches (95/65)
Rest 1 minute
15 Squat Snatches (115/85)
Rest 1 minute
10 Squat Snatches (135/95)

Rx+ =
20 Squat Snatches (135/95)
Rest 1 minute
15 Squat Snatches (155/105)
Rest 1 minute
10 Squat Snatches (185/125)

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

Whiteboard:

Monday, July 11, 2022

Male Clients

1

Hunter
Brayton

CrossFit: 5:30 PM

7 + 6

2

BJ
Marsh

CrossFit: 5:00 AM

7 + 0

3

Jake
Adams

Open Gym

6 + 1

4

Andy
Kaestle

CrossFit: 5:00 AM

5 + 1

5

Adam
Cole

CrossFit: 12:00 PM

4 + 0

6

Josh
Patch

Open Gym

7 + 0

2/3 box step ups, thought it was a primer

Female Clients

1

Nicole
Laudano

CrossFit: 5:30 PM

7 + 0

2

Heather
Lynaugh

CrossFit: 12:00 PM

6 + 9

3

Katie
Townsend

CrossFit: 5:30 PM

6 + 7

4

Angela
Foy

CrossFit: 6:00 AM

6 + 0

4

Gillian
Sowden

CrossFit: 12:00 PM

6 + 0

5

Shelby
Andersen

CrossFit: 5:30 PM

5 + 5

6

Laura
Pickrell

CrossFit: 5:30 PM

5 + 0

7

Anna
McKay

CrossFit: 4:30 PM

4 + 11

8

Katie
Hornstein

CrossFit: 12:00 PM

7 + 8

Knees to bar

9

Shira
Wakschlag

CrossFit: 6:00 AM

4 + 10

bar sit ups

10

Michaela
Goodwin

CrossFit: 5:30 PM

0 + 0

who knows ?