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Components
Tiger Complex
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Bartlesville
Program
CrossFit
CRUSH Youth
Mayhem Affiliate - Monthly Challenge
Open Gym
Date
Workout
DEC 22, 2021 - CrossFit Bartlesville
Class
(All)
5:30 AM CrossFit
6:30 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):
28 (14/14)
Workout
DEC 22, 2021
Pre Stretch Primer
5 Cap /
Row 21 Cals
15 PVC Overhead Squats
9 Push-ups
ACCESSORY
A) Dips, 5x5 (box, bench, Matador or rings)
B) Reverse Lunge + Box Step up + Knee Drive || Demo Video:
https://youtu.be/gvHQtFPe270
BARBELL
BAR: Tiger Complex (EMOM x 7, work to a heavy set)
Power Snatch + Overhead Squat + Behind the Neck Jerk + Squat Snatch
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
50-40-30-20-10 / 15 cap
KBS, 45/25 | 35/15
Air Squats
10 cals bike after each round
WOD
WOD: Metcon (AMRAP - Rounds and Reps)
AMRAP 15 /
10 Power Cleans
10 GHD Sit ups
10 Front Squats
10 Box Jumps, 24/20/16"
*95/65 | 75/55#
KIKR
KIKR: Metcon (AMRAP - Reps)
Tabata Push-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 22, 2021
Male Clients
1
Cole
Park
9:00 AM CrossFit
1 x 1 @ 205 lbs
2
Curtis
Hackler
5:30 AM CrossFit
1 x 1 @ 155 lbs
2
Stephen
Nwaukwa
5:30 AM CrossFit
1 x 1 @ 155 lbs
3
Johnny
Whisman
12:00 PM Open Gym
1 x 1 @ 135 lbs
4
Chris
McAbery
12:00 PM Open Gym
1 x 1 @ 125 lbs
135 attempt
4
Scott
Blakemore
6:30 AM CrossFit
1 x 1 @ 125 lbs
4
Zach
Hendrix
5:30 AM CrossFit
1 x 1 @ 125 lbs
5
Dylan
Smith
6:30 AM CrossFit
1 x 1 @ 115 lbs
5
Private
9:00 AM CrossFit
1 x 1 @ 115 lbs
6
Carlos
Gonzalez
5:30 PM CrossFit
1 x 1 @ 95 lbs
6
Tony
Sterk
4:30 PM Open Gym
1 x 1 @ 95 lbs
7
Marcelo
Goro
5:30 PM CrossFit
1 x 1 @ 75 lbs
8
Daniel
Baker
5:30 AM CrossFit
1 x 1 @ 65 lbs
9
Rod
Harwood
9:00 AM CrossFit
4 x 1 @ 35 lbs
Female Clients
1
Jaiden
Klose
4:30 PM Open Gym
1 x 1 @ 95 lbs
2
Reagan
Klose
4:30 PM Open Gym
1 x 1 @ 85 lbs
3
Patty
Thompson
9:00 AM CrossFit
1 x 1 @ 80 lbs
4
Kristina
Gomez
9:00 AM CrossFit
1 x 1 @ 75 lbs
5
Billie
Johnson
12:00 PM Open Gym
1 x 1 @ 70 lbs
6
Tessa
Austin
9:00 AM CrossFit
1 x 1 @ 65 lbs
7
Rachel
Showler
6:30 AM CrossFit
1 x 1 @ 50 lbs
8
Deb
Davis
9:00 AM CrossFit
1 x 1 @ 40 lbs
8
Nicole
Whisman
9:00 AM CrossFit
1 x 1 @ 40 lbs
9
Dani
Truitt
9:00 AM CrossFit
7 x 1 @ 35 lbs
9
Tish
Trost
9:00 AM CrossFit
7 x 1 @ 35 lbs
9
Jana
Graham
5:30 AM CrossFit
1 x 1 @ 35 lbs
9
Sherry
Jackson
6:30 PM CrossFit
1 x 1 @ 35 lbs
10
Kenna
Gathright
6:30 AM CrossFit
7 x 1 @ 30 lbs
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