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Components

Squat Clean Thruster ...

Metcon

Metcon

Metcon

Settings

Workout

DEC 28, 2021

Pre Stretch Primer

Row 300m
15 Lunge-Lunge-Squat
9 Push ups

ACCESSORY

A) Dips, 5x5
B) Rev. Lunge + Same Leg Box Step-up + Opp. Leg Knee Drive, 5x5

BARBELL

BAR: Squat Clean Thruster + Hang Squat Clean Thruster (EMOM x 7, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Reps)

EMOMx15 /
M1 - 21 Sit ups
M2 - 15 Lunges
M3 - AMRAP Burpees

WOD

WOD: Metcon (Time)

18 cap /
30/24 Cal Row
30 Power Clean, 115/80 | 95/65
30 T2B
30/24 Cal Bike
30 Power Snatch, 115/80 | 95/65
30 GHD Sit ups

KIKR

KIKR: Metcon (AMRAP - Reps)

AMRAP 3 - KBS, 45/35/25#

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, December 28, 2021

Male Clients

1

Bryan
Hollenbeck

4:30 PM Open Gym

1 x 1 @ 205 lbs

1

Stephen
Nwaukwa

9:00 AM CrossFit

1 x 1 @ 205 lbs

2

Brian
Baker

4:30 PM Open Gym

1 x 1 @ 185 lbs

2

Matt
Phillips

4:30 PM Open Gym

1 x 1 @ 185 lbs

3

Dallas
Hindman

9:00 AM CrossFit

1 x 1 @ 175 lbs

3

Johnny
Whisman

5:30 PM CrossFit

1 x 1 @ 175 lbs

3

Scott
Blakemore

4:30 PM Open Gym

1 x 1 @ 175 lbs

4

Andrew
Austin

4:30 PM Open Gym

1 x 1 @ 155 lbs

1 cluster @ 175

5

TJ
Dickinson

4:30 PM Open Gym

1 x 1 @ 145 lbs

5

Zach
Hendrix

5:30 AM CrossFit

1 x 1 @ 145 lbs

6

Chris
Emert

4:30 PM Open Gym

1 x 1 @ 135 lbs

7

Brian
C. Schexn ...

4:30 PM Open Gym

1 x 1 @ 125 lbs

8

Tony
Sterk

12:00 PM Open Gym

1 x 1 @ 115 lbs

9

Jeff
Lewman

5:30 AM CrossFit

1 x 1 @ 95 lbs

Female Clients

1

Cat
Hollenbeck

4:30 PM Open Gym

1 x 1 @ 135 lbs

2

Shelby
Brennan

5:30 PM CrossFit

1 x 1 @ 125 lbs

3

Jaiden
Klose

4:30 PM Open Gym

1 x 1 @ 115 lbs

4

Reagan
Klose

4:30 PM Open Gym

1 x 1 @ 110 lbs

5

Billie
Johnson

4:30 PM Open Gym

1 x 1 @ 100 lbs

5

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 100 lbs

6

Christina
Hageny

9:00 AM CrossFit

1 x 1 @ 75 lbs

6

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 75 lbs

6

Sammy
Epperson

9:00 AM CrossFit

1 x 1 @ 75 lbs

6

Sherry
Jackson

6:30 PM CrossFit

1 x 1 @ 75 lbs

7

Nicole
Whisman

5:30 PM CrossFit

1 x 1 @ 65 lbs

failed 70

7

Rayleigh
Rowell

5:30 PM CrossFit

1 x 1 @ 65 lbs

8

Dainelle
Herl

5:30 PM CrossFit

1 x 1 @ 55 lbs

stayed with the same weight

8

Peggy
Campbell

5:30 PM CrossFit

1 x 1 @ 55 lbs