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220531

Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

Weightlifting

Metcon (No Measure)

Week 4 - Strict Press:
For load:
10 reps (105%)
12 reps (100%)
14 reps (95%)
– Rest 3:00

Metcon

Metcon (AMRAP - Rounds and Reps)

RX
AMRAP 12:
9/12-cal. row
24 sit-ups

INTERMEDIATE
Same as Rx’d

BEGINNER
AMRAP 12:
9/12-cal. row
15 sit-ups

After Party!

Get some extra work in at Open Gym!

Metcon (Distance)

5 sets for height:
3 box jumps
– Rest as needed between sets.

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

Whiteboard:

Tuesday, May 31, 2022

Male Clients

1

Dustin
Durbin

CrossFit 9:15am

7 + 15

7 rds + row/3 situps

2

Tyler
Swindle

CrossFit: 4:30 PM

7 + 0

3

Greg
Cooke

CrossFit 5:45am

6 + 28

4

Brian
McCoy

CrossFit 9:15am

6 + 0

5

Connor
Reece

CrossFit: 5:45 PM

5 + 6

6

Earl
Freeman

CrossFit: 4:30 PM

5 + 0

12 cal row; ab mat sit-ups; 11.55

7

Matt
Butler

CrossFit 5:45am

4 + 0

Female Clients

1

Sydnee
Baker

CrossFit: 5:45 PM

8 + 0

4 seconds to spare

2

Chelsea
Hanks

CrossFit: 4:30 PM

7 + 9

2

Missy
Lewis

CrossFit 9:15am

7 + 9

3

Mary
Covey

CrossFit: 4:30 PM

7 + 5

3

Nicole
Cooke

CrossFit 9:15am

7 + 5

3

Sarah
Williams

CrossFit: 12:00 PM

7 + 5

Finally feeling 💯 after being out 2 weeks!!! 🤪

4

Meredyth
Kinsella

CrossFit 5:45am

7 + 0

Went 15 seconds over to finish last round

5

Jenny
Graham

CrossFit: 12:00 PM

6 + 17

6

Lisa
Kennedy

CrossFit: 5:45 PM

6 + 9

7

Amy
Anton

CrossFit: 5:45 PM

6 + 0

.3 mile bike; 24 dead bugs