Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

2 Power Clean + 1 Jerk

Metcon

Settings

Workout

Friday

Warm-up

1 min row or bike
3/3 worlds greatest
3 push up downdog
5 BB deadlifts
5 BB strict press
5 BB front squat

Review C & J

Strength

2 Power Clean + 1 Jerk (6 x 1)

15 min

75-78%

*Power Cleans dont have to be touch and go, you can take a quick reset

Metcon

Metcon (AMRAP - Reps)

Every 2:30 x 6 rounds

Rest 1 min between rounds

250/200m row or 15/12 cal bike
10 Pull Ups
Max Power Clean in time remaining (135/95)(115/85)

*Rds 4-6 switch to max S2O in time remaining and switch to TTB

RX +

C2B

155/105

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

Whiteboard:

Friday, September 23, 2022

Male Clients

1

Lex
Egea

8:30 AM CrossFit

1 x 1 @ 255 lbs

2

Joseph
Gadilhe

5:30 PM CrossFit

1 x 1 @ 225 lbs

215 x 3 225 x 3

2

Wesley
Rogers

5:30 PM CrossFit

1 x 1 @ 225 lbs

3@215, 3@225

3

Alex
Jackson

4:30 PM CrossFit

1 x 1 @ 205 lbs

3

Stefan
Chamlis

5:30 PM CrossFit

1 x 1 @ 205 lbs

4

Chris
Adams

6:00 AM CrossFit

1 x 1 @ 165 lbs

4

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 165 lbs

4

Khris
Carter

5:30 PM CrossFit

1 x 1 @ 165 lbs

5

Eli
Brewton

8:30 AM CrossFit

1 x 1 @ 155 lbs

5

Jake
Pritchett

4:30 PM CrossFit

1 x 1 @ 155 lbs

3x135 3x155

5

Mauricio
Masili

5:00 AM CrossFit

1 x 1 @ 155 lbs

6

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 135 lbs

5 reps only time for

7

Ryan
Stephens

5:30 PM CrossFit

1 x 1 @ 125 lbs

8

Tim
Krug

5:00 AM CrossFit

6 x 1 @ 115 lbs

last 4 sets at 115#

8

John
Veasey

8:30 AM CrossFit

1 x 1 @ 115 lbs

Female Clients

1

Katey
Mackin

5:30 PM CrossFit

1 x 1 @ 125 lbs

2

Katie
Cuson

5:00 AM CrossFit

1 x 1 @ 115 lbs

2

Katie
Brookes

8:30 AM CrossFit

1 x 1 @ 115 lbs

3

Amy
McDaniel

4:30 PM CrossFit

1 x 1 @ 95 lbs

4

Danielle
O'Connor

5:00 AM CrossFit

6 x 1 @ 85 lbs

4

Jessica
Kelly

5:00 AM CrossFit

6 x 1 @ 85 lbs

4

Samantha
Trahan

5:00 AM CrossFit

6 x 1 @ 85 lbs

4

Codi
Ready

5:30 PM CrossFit

1 x 1 @ 85 lbs

5

Hannah
Trahan

5:00 AM CrossFit

6 x 1 @ 75 lbs

5

Alexandra
Moran

8:30 AM CrossFit

1 x 1 @ 75 lbs

6

Bell
Masili

5:00 AM CrossFit

1 x 1 @ 65 lbs

7

Jennifer
Trahan

5:00 AM CrossFit

6 x 1 @ 55 lbs