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Components
Metcon
Squat Clean + Hang Sq ...
Metcon
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Tuesday - 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):
16 (7/9)
Workout
Tuesday
Primer
A: Metcon (Time)
Rx =
2 rounds of:
30/25 calorie row
20 box jumps (24/20)
Weightlifting
B: Squat Clean + Hang Squat Clean (Heavy Complex)
10 minutes
Metcon
C: Metcon (Time)
Rx =
5 rounds of:
15/12 calorie bike or ski
5 squat cleans (155/105)
3 minutes rest
5 rounds of
15/12 calorie bike or ski
5 squat cleans (175/115)
Rx+ =
squat cleans (225/155)
& squat cleans (255/175)
Score is total time. 25 minute time cap.
Extra
D: Metcon (10 Rounds for time)
Swimming
50 Yard Swim E2M x 10 Sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 31, 2021
Male Clients
1
Adam
Cole
CrossFit: 12:00 PM
5:04
2
Stowe
Beam
Open Gym
6:03
@ home. Less primer, more quick workout.
3
Andy
Kaestle
CrossFit: 5:00 AM
7:00
3 rounds
4
BJ
Marsh
CrossFit: 5:00 AM
8:46
5
Hunter
Brayton
CrossFit: 5:00 AM
9:15
6
Jesse
Cook
Open Gym
5:13
2 rounds rx
7
Nicholas
Richardson
CrossFit: 4:30 PM
5:45
Female Clients
1
Paris
McAdam
CrossFit: 12:00 PM
6:00
2
Alaina
Savage
Open Gym
7:01
3 rounds
3
Nicole
Laudano
CrossFit: 5:00 AM
8:22
3 Rds
4
Irma
Vlasac
Open Gym
11:00
5
Michaela
Goodwin
CrossFit: 6:00 AM
12:00
3 rnds, did some stuff
6
nicole
odom
CrossFit: 4:30 PM
10:00
7
Anna
McKay
CrossFit: 6:00 AM
0:00
Idk
7
Krista
Patronick
CrossFit: 6:00 AM
0:00
Present
7
KRYSTAL
SEWELL
CrossFit: 6:00 AM
0:00
Did it
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