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Components

Metcon

Clean and Jerk

Front Squat

Settings

Workout

Tuesday

Metcon

A: Metcon (AMRAP - Rounds and Reps)

Rx =
15 minute AMRAP of:
50 wall balls (20/14)
25 pull-ups
50 wall balls (20/14)
25 chest to bar pull-ups
50 wall balls (20/14)
25 bar muscle ups

Weightlifting

B: Clean and Jerk (1 EMOM x 15 Minutes @70-75%)

Extra

C: Front Squat (5 Sets of 5 Reps Across 65%)

Focus on speed again. Slightly heavier or faster than last week.

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

Whiteboard:

Tuesday, August 17, 2021

Male Clients

1

Kegan
Sullivan

CrossFit: 5:00 AM

1 + 75

2

Hunter
Brayton

CrossFit: 5:00 AM

1 + 2

3

BJ
Marsh

Open Gym

0 + 224

4

Private

CrossFit: 6:00 AM

0 + 213

5

Chris
Pearson

Open Gym

0 + 211

11 muscle ups

6

Andy
Kaestle

CrossFit: 5:00 AM

1 + 27

Pull ups, C2B, C2B

7

Bud
Vazquez

CrossFit: 6:00 AM

0 + 216

ring rows/pullups; 16 C2B

7

John
Mullen

CrossFit: 5:00 AM

0 + 216

R row,pu,c2b

8

Adam
Cole

Open Gym

0 + 210

PU/C2B/C2B

Female Clients

1

Alaina
Savage

Open Gym

1 + 115

2

Nicole
Laudano

CrossFit: 5:00 AM

0 + 210

10 BMU

3

Anna
McKay

CrossFit: 6:00 AM

0 + 176

4

Rachel
Toland

Open Gym

0 + 152

5

Flora
Krivak-Tetley

CrossFit: 5:30 PM

0 + 204

8 lb ball, ring rows and black band pullups

6

Irma
Vlasac

CrossFit: 6:00 AM

0 + 174

14 lb wall ball Ring rows, banded pull ups

7

KRYSTAL
SEWELL

CrossFit: 6:00 AM

0 + 0

1.5 mi run