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Components

2 Cleans + 2 Jerks

Metcon

Metcon

Settings

Workout

Wednesday

Weightlifting

A: 2 Cleans + 2 Jerks (E2M x 8 sets (16 minutes) )

4 sets 65%
4 sets 70%

Metcon

B: Metcon (AMRAP - Rounds and Reps)

Rx =
15 minute AMRAP of:
12 toes to bar
9 box jump overs (24/20)
6 clean & jerks (135/85)

Rx+ = (185/125)

Extra

C: Metcon (7 Rounds for time)

Rx =
E2M x 7 sets
20/15 calorie bike

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Whiteboard:

Wednesday, November 24, 2021

Male Clients

1

Josh
Patch

Open Gym

4 x 4 @ 215 lbs

2x165 2x185 4x215

2

Jesse
Cook

Open Gym

4 x 4 @ 190 lbs

3

Private

CrossFit: 5:00 AM

4 x 4 @ 185 lbs

4

Adam
Cole

CrossFit: 12:00 PM

4 x 4 @ 175 lbs

5

John
Mullen

CrossFit: 5:00 AM

4 x 4 @ 155 lbs

6

Private

CrossFit: 12:00 PM

4 x 4 @ 135 lbs

7

Bud
Vazquez

CrossFit: 6:00 AM

4 x 4 @ 115 lbs

8

Andy
Kaestle

CrossFit: 5:00 AM

1 x 4 @ 215 lbs

185, 195, 205, 210, 215

Female Clients

1

Alaina
Savage

Open Gym

4 x 4 @ 175 lbs

2

Anna
McKay

CrossFit: 6:00 AM

4 x 4 @ 125 lbs

3

Heather
Lynaugh

Open Gym

4 x 4 @ 115 lbs

4

Michaela
Goodwin

CrossFit: 6:00 AM

4 x 4 @ 75 lbs