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Components

Clean + Hang Clean

Front Squat

Metcon

Glute Ham Raise

Settings

Workout

Monday

Weightlifting

A: Clean + Hang Clean (EMOM x 8 Minutes Across @75-80%)

Strength

B: Front Squat (3 Sets of 2 Reps Across 85%)

Metcon

C: Metcon (3 Rounds for reps)

Rx =.
3 rounds of:
AMRAP 4
35/25 calorie row
15 front squats (95/65)
AMRAP toes to bar remaining time
1 minute rest

Rx+ =
(135/95)

Extra

D: Glute Ham Raise (3 sets of 5-15 reps )

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Whiteboard:

Monday, November 15, 2021

Male Clients

1

Anthony
Vorachak

Open Gym

8 x 2 @ 245 lbs

2

Josh
Patch

Open Gym

8 x 2 @ 235 lbs

3

Isaac
Cleveland

Open Gym

8 x 2 @ 225 lbs

4

Private

CrossFit: 5:00 AM

8 x 2 @ 205 lbs

5

Andy
Kaestle

CrossFit: 5:00 AM

8 x 2 @ 195 lbs

6

Adam
Cole

CrossFit: 12:00 PM

8 x 2 @ 185 lbs

6

Private

CrossFit: 6:00 AM

8 x 2 @ 185 lbs

7

BJ
Marsh

CrossFit: 5:00 AM

8 x 2 @ 175 lbs

8

John
Mullen

CrossFit: 5:00 AM

8 x 2 @ 155 lbs

8

Stowe
Beam

Open Gym

8 x 2 @ 155 lbs

77%

9

Ben
Kulp

CrossFit: 6:00 AM

8 x 2 @ 135 lbs

9

Private

CrossFit: 5:30 PM

8 x 2 @ 135 lbs

9

Johndavid
Storn

CrossFit: 12:00 PM

8 x 2 @ 135 lbs

9

yasser
elhariry

CrossFit: 5:00 AM

8 x 2 @ 135 lbs

10

Jesse
Moore

CrossFit: 12:00 PM

8 x 2 @ 75 lbs

Need to drive bar off my hip.

11

Kegan
Sullivan

Open Gym

1 x 2 @ 305 lbs

Female Clients

1

Anna
McKay

CrossFit: 6:00 AM

8 x 2 @ 135 lbs

1

Myah
Pease

Open Gym

8 x 2 @ 135 lbs

2

Gillian
Sowden

CrossFit: 5:00 AM

8 x 2 @ 113 lbs

3

Michaela
Goodwin

CrossFit: 6:00 AM

8 x 2 @ 105 lbs

95x3, 105x5

4

Taryn
Hubert

CrossFit: 12:00 PM

8 x 2 @ 103 lbs

5

Private

Open Gym

8 x 2 @ 85 lbs

6

Melanie
Sinclair

CrossFit: 5:30 PM

8 x 2 @ 83 lbs

7

marjie
bish

CrossFit: 5:00 AM

8 x 2 @ 75 lbs

8

Taylor
Turner

CrossFit: 5:30 PM

7 x 2 @ 155 lbs

failed hang on set 7