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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Bartlesville
Program
CrossFit
CRUSH Youth
Date
Workout
DEC 16, 2021 - CrossFit Bartlesville
Class
(All)
5:30 AM CrossFit
9:00 AM CrossFit
12:00 PM Open Gym
4:30 PM Open Gym
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (4/6)
Workout
DEC 16, 2021
Pre Stretch Primer
5 cap /
10 Lunge + Lunge + Squat
Row 300m
5 Burpees
30 Jump Jacks
BARBELL
Rest
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20 cap /
50 Hollow Rocks | RX+ V-ups
40 Lunges
30 Sit ups | RX+ GHD Sit ups
20 Push ups | RX+ HSPU
10 Ring Rows | RX+ Strict pull-ups
20 Push ups | RX+ HSPU
30 Sit ups | RX+ T2B
40 Lunges
50 Hollow Rocks | RX+ V-ups
WOD
WOD: Metcon (AMRAP - Reps)
EMOM x 30 /
Odd Minutes: (min 1 starts at 0:00)
1 Power Clean
2 Front Sqts
3 S2O 135/95
AMRAP Burpees
Even Minutes (min 2 starts at 1:00)
7 Air Squats
5 Pull ups
3 T2B
AMRAP Cals Bike
KIKR
KIKR: Metcon (Time)
21 WBS
15 Burpees
9 Cals Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 16, 2021
Male Clients
1
Jay
Webster
9:00 AM CrossFit
9:41
2
Stephen
Nwaukwa
5:30 AM CrossFit
11:51
3
Tony
Sterk
5:30 PM CrossFit
14:01
4
Curtis
Hackler
5:30 AM CrossFit
7:14
JUST HALF then 1k row
Female Clients
1
Christina
Hageny
9:00 AM CrossFit
11:24
pu from knees, sad ring rows, sad hollow rocks
2
Laura
Clark
5:30 AM CrossFit
13:17
pu's from knee
3
Glenda
Farris
5:30 AM CrossFit
14:20
4
Melba
Gould
9:00 AM CrossFit
14:23
scaled pu, hollow rocks
5
Billie
Johnson
5:30 PM CrossFit
15:40
Mix of Rx & Rx+
6
Rebecca
Judd
6:30 PM CrossFit
18:41
Learning how to do hollow Rocks
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