Public Whiteboard

Components

Metcon

Snatch Pull + Hang Sn ...

Ring 16.3

Settings

Workout

Friday

Primer

A: Metcon (AMRAP - Reps)

Rx =
3 rounds of:
1 minute bike
1 minute abmat situps
1 minute rest

Rx+ = GHD Situps

Weightlifting

B: Snatch Pull + Hang Snatch (EMOM x 10 Minutes)

climbing or across

Metcon

C: Ring 16.3 (AMRAP - Rounds and Reps)

Rx =
7 minute AMRAP of:
10 power snatch (75/55)
3 ring muscle ups

Modify ring muscle ups to ring pullups, ring dips or jumping ring muscle ups

Whiteboard:

Friday, October 22, 2021

Male Clients

Andy
Kaestle

CrossFit: 5:00 AM

129 Reps

Bud
Vazquez

CrossFit: 6:00 AM

158 Reps

103 sit ups 55 cals

Jonathon
Loos

CrossFit: 12:00 PM

137 Reps

66 cal + 71 situps

yasser
elhariry

CrossFit: 5:00 AM

118 Reps

Stowe
Beam

Open Gym

125 Reps

Ski/abmat: 16/25,17/25,17/25

John
Mullen

CrossFit: 5:00 AM

54 Reps

54 cals BJ and Keegan were making laugh too hard to count situps

Female Clients

Irma
Vlasac

CrossFit: 6:00 AM

73 Reps

33 ghd situps

Anna
McKay

CrossFit: 6:00 AM

0 Reps

probably 437

Krista
Patronick

CrossFit: 6:00 AM

0 Reps

Done