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Components

Squat Clean Thruster

Metcon

Metcon

Metcon

Settings

Workout

SEPT 8, 2022

Pre Stretch Primer

5 Down & Backs
15 Cals
9 Burpees
15 Arch-to-Hollow
15 Sit ups
15 Arch-to-Hollow
9 Push-ups
15 Squats

BARBELL

BAR: Squat Clean Thruster (EMOM x 9, 2 Squat Clean Thtusters)

Squat Clean Thruster

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

8 rounds for time / / 15 cap
200 meter run
8 box jumps
8 knee ups | RX+ T2B

WOD

WOD: Metcon (AMRAP - Reps)

WOD Video:
https://youtu.be/Uj9GqBkAG0Q

AMRAP 10
Run 800m
50 Push-ups
AMRAP Power Cleans, 135/95 | 115/80

KIKR

KIKR: Metcon (Time)

30 Plate to Overhead Burpees, 45/25/15#

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

Whiteboard:

Thursday, September 08, 2022

Male Clients

1

Tom
Wynn

5:30 PM CrossFit

1 x 2 @ 185 lbs

1

Richard
Smith

9:00 AM CrossFit

1 x 1 @ 185 lbs

2

Dallas
Hindman

9:00 AM CrossFit

1 x 1 @ 175 lbs

3

Johnny
Whisman

5:30 AM CrossFit

1 x 2 @ 155 lbs

1x2

3

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 155 lbs

sore wrist

4

Keith
Green

5:30 PM CrossFit

1 x 1 @ 145 lbs

5

Brandon
Cranor

6:30 PM CrossFit

1 x 1 @ 135 lbs

6

Tony
Sterk

5:30 PM CrossFit

1 x 1 @ 120 lbs

Female Clients

1

Cat
Hollenbeck

5:30 PM CrossFit

1 x 1 @ 115 lbs

2

Angela
Hansen

5:30 PM CrossFit

1 x 1 @ 100 lbs

3

Misty
Lingnau

5:30 AM CrossFit

1 x 1 @ 95 lbs

4

Julie
Frakes

9:00 AM CrossFit

6 x 2 @ 90 lbs

3 sets of 85#

5

Meggan
Eastham

9:00 AM CrossFit

1 x 1 @ 85 lbs

5

Nicole
Whisman

5:30 PM CrossFit

1 x 1 @ 85 lbs

6

Sammy
Epperson

5:30 AM CrossFit

8 x 2 @ 75 lbs

6

Teri
Baker

9:00 AM CrossFit

4 x 1 @ 75 lbs

7

Candy
Wickham

9:00 AM CrossFit

1 x 1 @ 65 lbs

7

Laura
Clark

5:30 AM CrossFit

1 x 1 @ 65 lbs

7

Melissa
Patrick

5:30 PM CrossFit

1 x 1 @ 65 lbs

8

Cami
Lish

5:30 PM CrossFit

2 x 2 @ 55 lbs

8

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 55 lbs

8

Melba
Gould

9:00 AM CrossFit

1 x 1 @ 55 lbs