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Components
Metcon
Snatch + Hang Snatch
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Monday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (11/8)
Workout
Monday
Primer
A: Metcon (Time)
Rx =
3 rounds of:
400m run
25/20 calorie row
Rx+ =
4 rounds
16 minute time cap**
Weightlifting
B: Snatch + Hang Snatch (EMOM x 8 Minutes Climbing)
Metcon
C: Metcon (AMRAP - Rounds and Reps)
Rx =
5 minute AMRAP of:
35 Double-Unders
5 Snatches (135/85)
Rx+ =
5 minute AMRAP of:
50 Double-Unders
5 Snatches (185/125)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 16, 2021
Male Clients
1
Andy
Kaestle
CrossFit: 5:00 AM
12:27
2
Kegan
Sullivan
CrossFit: 5:00 AM
12:39
3
Adam
Cole
Open Gym
12:42
4
Hunter
Brayton
CrossFit: 5:00 AM
13:27
5
Paul
Wilkins
CrossFit: 6:00 AM
13:33
6
Ryan
Roebuck
CrossFit: 6:00 AM
14:54
7
Private
CrossFit: 6:00 AM
10:25
8
Jake
Adams
Open Gym
12:20
9
BJ
Marsh
CrossFit: 5:00 AM
14:05
10
John
Mullen
CrossFit: 5:00 AM
13:46
RX+ 25 cal bike then row
11
Bud
Vazquez
CrossFit: 6:00 AM
14:14
4 rounds: 25 cal bike & 25 cal row
Female Clients
1
Alaina
Savage
Open Gym
11:17
2
Myah
Pease
CrossFit: 5:00 AM
12:44
3
Heather
Lynaugh
CrossFit: 12:00 PM
10:39
4
Gillian
Sowden
CrossFit: 6:00 AM
11:05
5
Paris
McAdam
CrossFit: 4:30 PM
12:54
6
KRYSTAL
SEWELL
CrossFit: 6:00 AM
13:20
7
Irma
Vlasac
CrossFit: 6:00 AM
10:07
2x 400 m 60 cals
8
Anna
McKay
CrossFit: 6:00 AM
12:05
1 Rd bike 2 Rd row
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