Public Whiteboard

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Components

Muscle Clean + 2 Tall ...

Metcon

Lane

Metcon

Settings

Workout

AUG 29, 2022

Pre Stretch Primer

30 Walking Lunges
Row 500m
15 Push-ups

BARBELL

BAR: Muscle Clean + 2 Tall Squat Cleans (EMOM x 9, work to a heavy set)

Muscle Clean video:
https://youtu.be/K7CctePUCYA

Tall Squat Clean video:
https://youtu.be/fohLlocLTiw

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 R's / 18 cap
15 Squat + Box Step-up, 24/20/16 + Squat on top combo
25 Push-ups
35 Sit-ups | RX+ GHD or T2B or any combo

WOD

WOD: Lane (5 Rounds for reps)

5 Rounds for Max Reps of:

¾ bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds.

To learn more about Lane click here

*WOD Video: https://youtu.be/2uHwmxr94RM

*25 Cap
*Ask your coach for scaling options

KIKR

KIKR: Metcon (Calories)

1 max Cals Ski
-rest 1 min
1 min Max Cals Row
-rest 1 min
1 min Max Cals Bike

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

Whiteboard:

Monday, August 29, 2022

Male Clients

1

Jet
Graham

5:30 PM CrossFit

3 x 1 @ 185 lbs

2

Curtis
Hackler

5:30 AM CrossFit

1 x 1 @ 165 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 165 lbs

3

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 155 lbs

3

Tom
Wynn

5:30 PM CrossFit

1 x 1 @ 155 lbs

4

Scott
Blakemore

5:30 PM CrossFit

1 x 1 @ 145 lbs

5

Chris
Emert

5:30 PM CrossFit

1 x 1 @ 135 lbs

6

Marcelo
Goro

5:30 PM CrossFit

1 x 1 @ 125 lbs

7

Private

9:00 AM CrossFit

1 x 1 @ 105 lbs

7

Tony
Sterk

5:30 PM CrossFit

1 x 1 @ 105 lbs

8

Jason
Epperson

6:30 PM CrossFit

1 x 1 @ 95 lbs

8

Richard
Smith

9:00 AM CrossFit

1 x 1 @ 95 lbs

9

Private

9:00 AM CrossFit

1 x 1 @ 85 lbs

10

Brandon
Cranor

6:30 PM CrossFit

1 x 1 @ 65 lbs

Female Clients

1

Renee
Johnson

3:30 PM Open Gym

1 x 1 @ 125 lbs

2

Stephanie
Richardson

5:30 AM CrossFit

6 x 1 @ 95 lbs

2

Cat
Hollenbeck

3:30 PM Open Gym

1 x 1 @ 95 lbs

3

Angela
Hansen

5:30 PM CrossFit

1 x 1 @ 75 lbs

4

Aubrey
Baker

6:30 AM CrossFit

1 x 1 @ 70 lbs

5

Chandra
Hindman

9:00 AM CrossFit

1 x 1 @ 65 lbs

5

Melissa
Patrick

3:30 PM Open Gym

1 x 1 @ 65 lbs

Worked on technique of new lift

5

Misty
Lingnau

5:30 AM CrossFit

1 x 1 @ 65 lbs

5

Rachel
Showler

6:30 AM CrossFit

1 x 1 @ 65 lbs

5

Sherry
Jackson

6:30 PM CrossFit

1 x 1 @ 65 lbs

6

Deidre
Schexnayder

6:30 AM CrossFit

1 x 1 @ 55 lbs

6

Lauren
Spratt

5:30 PM CrossFit

1 x 1 @ 55 lbs

6

Sabrina
Hay

6:30 AM CrossFit

1 x 1 @ 55 lbs

7

Deb
Davis

9:00 AM CrossFit

1 x 1 @ 50 lbs

7

Kenna
Gathright

6:30 AM CrossFit

1 x 1 @ 50 lbs

8

Bri
Hibdon

5:30 AM CrossFit

1 x 1 @ 45 lbs

9

Christina
Hageny

5:30 AM CrossFit

1 x 1 @ 35 lbs

9

Melba
Gould

9:00 AM CrossFit

1 x 1 @ 35 lbs

10

Carolyn
Morgan

6:30 AM CrossFit

1 x 1 @ 15 lbs