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Components

Squat Clean + Hang Sq ...

Metcon

Metcon

Settings

Workout

Monday

Weightlifting

A: Squat Clean + Hang Squat Clean (E2M x 6 set climbing)

Metcon

B: Metcon (Time)

Rx =
2 rounds of:
15/10 calorie bike
5 squat cleans (155/105)
15/10 calorie row
5 squat cleans (155/105)
15/10 calorie ski
5 squat cleans (155/105)

Rx+ =
20/15 calories
squat cleans
(225/155)

Extra

C: Metcon (Time)

Rx=
3 rounds of:
15 ghd situps
30' handstand walk

Rx+ =
3 rounds of:
30 ghd situps
100' handstand walk

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

Whiteboard:

Monday, July 18, 2022

Male Clients

1

Anthony
Vorachak

Open Gym

1 x 2 @ 275 lbs

2

Chris
Pearson

Open Gym

1 x 2 @ 265 lbs

let anthony win

3

Josh
Patch

Open Gym

1 x 2 @ 255 lbs

265 failed hang, lats too weak

4

Hunter
Brayton

CrossFit: 5:00 AM

1 x 2 @ 245 lbs

5

Andy
Kaestle

CrossFit: 5:00 AM

1 x 2 @ 235 lbs

6

Jake
Adams

CrossFit: 4:30 PM

1 x 2 @ 225 lbs

7

John
Mullen

CrossFit: 5:00 AM

1 x 2 @ 165 lbs

8

Private

Open Gym

1 x 2 @ 145 lbs

9

yasser
elhariry

CrossFit: 12:00 PM

1 x 2 @ 125 lbs

1x1@135

10

Raghav
Singal

CrossFit: 4:30 PM

1 x 2 @ 100 lbs

Female Clients

1

Alaina
Savage

Open Gym

1 x 2 @ 185 lbs

2

Anna
McKay

CrossFit: 4:30 PM

1 x 2 @ 175 lbs

3

Taylor
Turner

CrossFit: 5:30 PM

1 x 2 @ 165 lbs

4

Laura
Pickrell

CrossFit: 5:30 PM

1 x 2 @ 143 lbs

5

Michaela
Goodwin

CrossFit: 5:30 PM

1 x 2 @ 135 lbs

6

Heather
Lynaugh

CrossFit: 12:00 PM

1 x 2 @ 133 lbs

7

Katie
Townsend

CrossFit: 5:30 PM

1 x 2 @ 125 lbs

135 failed hang

8

Shelby
Andersen

CrossFit: 5:30 PM

1 x 2 @ 115 lbs

9

Liz
Storn

CrossFit: 12:00 PM

1 x 2 @ 100 lbs

1 of 2 at 105

10

Shira
Wakschlag

CrossFit: 6:00 AM

1 x 2 @ 85 lbs

11

Katie
Hornstein

CrossFit: 12:00 PM

1 x 2 @ 75 lbs