Public Whiteboard

Components

Weighted Dips

Metcon

Settings

Workout

CF12/30/21

Strength

This week is meant to be a "moving" week between strength cycles. We will have lifts, but at lighter loads and with intent along with a couple long Metcons as we end out the year!
Mon: Backsquat
Tues: Snatch & Clean
Weds: Deadlift
Thurs: Press/Pull
Fri: Partner WOD

Weighted Dips

10 Alternating Minutes of
5 Weighted Dips
10 Incline Seal Rows

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
+10 Box Step Ups 24/20
+10 Pushups
25/20 Cal Row after each Round

Add 10 reps each round

Extra Credit

40 Empty Barbell Curls

Whiteboard:

Thursday, December 30, 2021

Male Clients

Yaneer
Escappa

CrossFit: 4:00 PM

1 x 5 @ 50 lbs

All rounds

Alexander
Stabler

CrossFit: 5:30 PM

1 x 5 @ 45 lbs

BENJAMIN
LARVIE

CrossFit: 12:00 PM

1 x 5 @ 40 lbs

Keegan
Flanigan

CrossFit: 7:00 PM

5 x 5 @ 10 lbs

10lb dumbbell 35lb each clean

Bennett
Higgins

Open Gym 10:00A-12:00P

1 x 5 @ 0 lbs

45 lb row

Female Clients

Julia
Gongora

CrossFit: 7:30 AM

1 x 5 @ 25 lbs

Alexandria
H

CrossFit: 9:00 AM

1 x 5 @ 0 lbs

35lbs db

Devora
Langley

CrossFit: 4:00 PM

1 x 5 @ 0 lbs

Red band

KT
Forrest

CrossFit: 12:00 PM

1 x 5 @ 0 lbs

bodyweight