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Components
1 power clean + 1 spl ...
Metcon
Settings
Location
(All)
CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
Monday WOD - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Drive Thru
4:30 PM CrossFit
5:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
41 (18/23)
Workout
Monday WOD
1 power clean + 1 split jerk (Work to Heavy set of 1 for the day)
Work up to a heavy set for the day
14 Minute alternating EMOM of: (7 rounds)
Min 1 - 1 power clean + split jerk
MIn 2 - 10 lateral burpees over the bar
**start light and add weight each set until you reach a heavy set of 1 for the day.
Metcon (AMRAP - Rounds and Reps)
14 minute AMRAP of:
50 double unders
25 wall balls 20/14#
10 hang power cleans 115/75#
RX+ 155/105#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 09, 2019
Male Clients
1
Robert
Self
5:00 AM CrossFit
1 x 1 @ 245 lbs
2
Private
4:30 PM CrossFit
1 x 1 @ 235 lbs
3
Paul
Miller
8:00 AM CrossFit
1 x 1 @ 195 lbs
burpee emom
4
Mike
Witt
4:30 PM CrossFit
1 x 1 @ 185 lbs
5
Chris
Bryant
5:30 PM CrossFit
1 x 1 @ 165 lbs
tired - 45-95-115-165
5
Tim
Gaddis
10:00 AM CrossFit
1 x 1 @ 165 lbs
6
Chris
Davis
10:00 AM CrossFit
1 x 1 @ 155 lbs
75,95,115,135,135,155,185(f)
6
Mike
Brown
5:00 AM CrossFit
1 x 1 @ 155 lbs
6
Robin
Gautham Mu ...
7:30 PM CrossFit
1 x 1 @ 155 lbs
7
Dale
Rinkenberger
6:00 AM CrossFit
1 x 1 @ 150 lbs
8
Harris
Frank
5:00 AM CrossFit
4 x 1 @ 135 lbs
working on form
9
Mike
Anderson
6:00 AM CrossFit
1 x 1 @ 105 lbs
9
Robert
Meredith Jr
10:00 AM CrossFit
1 x 1 @ 105 lbs
10
Aiden
Bryant
5:30 PM CrossFit
1 x 1 @ 95 lbs
tired - 45-95-115-165
10
Brent
Curtis
5:30 PM CrossFit
1 x 1 @ 95 lbs
10
David
Johnson
8:00 AM CrossFit
1 x 1 @ 95 lbs
11
Kris
Keropian
8:00 AM CrossFit
1 x 1 @ 75 lbs
12
Jeff
Bixler
5:30 PM CrossFit
3 x 1 @ 55 lbs
16#
Female Clients
1
Victoria
Duncan
5:30 PM CrossFit
1 x 1 @ 135 lbs
2
Brenda
Miller
8:00 AM CrossFit
1 x 1 @ 95 lbs
2
Brianna
Doty
4:30 PM CrossFit
1 x 1 @ 95 lbs
2
Michelle
Gillespie
8:00 AM CrossFit
1 x 1 @ 95 lbs
3
Tammy
Lewis
5:00 AM CrossFit
1 x 1 @ 90 lbs
4
Florisa
Acosta
8:00 AM CrossFit
1 x 1 @ 85 lbs
4
Monica
Dingler
8:00 AM CrossFit
1 x 1 @ 85 lbs
5
Amy
Linton
10:00 AM CrossFit
1 x 1 @ 80 lbs
6
Alex
Wright
10:00 AM CrossFit
1 x 1 @ 75 lbs
6
Angie
Bryant
5:30 PM CrossFit
1 x 1 @ 75 lbs
6
Vanessa
Cordova
7:30 PM CrossFit
1 x 1 @ 75 lbs
7
Emily
Thaxton
8:00 AM CrossFit
1 x 1 @ 70 lbs
7
Marcy
Butler
8:00 AM CrossFit
1 x 1 @ 70 lbs
7
Staci
Hamilton
5:30 PM CrossFit
1 x 1 @ 70 lbs
8
Terry
VanHoy
6:00 AM CrossFit
4 x 1 @ 65 lbs
8
Holly
Roberts
6:00 AM CrossFit
1 x 1 @ 65 lbs
8
Jessyca
Doty
4:30 PM CrossFit
1 x 1 @ 65 lbs
9
Dawn
Galante
6:00 AM CrossFit
1 x 1 @ 60 lbs
10
Lisa
Rodriguez ...
7:30 PM CrossFit
1 x 1 @ 55 lbs
10
Lissy
Cowdery
5:30 PM CrossFit
1 x 1 @ 55 lbs
shoulder twinge
11
Private
5:30 PM CrossFit
1 x 1 @ 50 lbs
12
Kyra
Odum Richa ...
5:30 PM CrossFit
1 x 1 @ 45 lbs
13
Natalie
Cosson
6:00 AM CrossFit
1 x 1 @ 40 lbs
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