Public Whiteboard

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Components

Metcon

Metcon

Settings

Workout

4.8.19

Warm Up
500m Jog
2x
10 Medball clean
10 wallballs

Metcon (Weight)

5 Complex
3 Clusters + 2 Thrusters + 1 Jerk

Coach Tip* Build to a weight and use the sme weight for all 5 complexes.

Metcon (AMRAP - Reps)

In 3 minutes complete
25/18 Cal Row
Max Effort Burpees over rower
- Rest 2 minuts -

In 3 minutes
25 Thrusters
Max Effort Bar Facing Burpees over bar
- Rest 2 minutes -

In 3 minutes
25 Pullups
Max effort Lateral Burpees over bar

Coach Tip* Score is total number of burpees completed. Thrusters should be light weight and completed in no more than 2 sets. With built in rest we should be flying for all 3 minutes of work each round

Cool Down
Coach Led Stretches

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

Whiteboard:

Monday, April 08, 2019

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

185 lbs

2

Andy
Hengstebeck

11:45 AM CrossFit

115 lbs

last set @125#

3

Ken
Saksa

6:00 am CrossFit

115 lbs

4

Costa
Poulias

8:00 am CrossFit

95 lbs

4

Joe
Guyette

11:45 AM CrossFit

95 lbs

Last set 105LBS

4

Kevin
Ortega

6:00 am CrossFit

95 lbs

4

Manny
Tianga

4:30 pm CrossFit

95 lbs

5

Massimo
Hagen

8:00 am CrossFit

85 lbs

6

Kevin
Potter

11:45 AM CrossFit

75 lbs

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

125 lbs

2

Jean
Schumacher

6:00 am CrossFit

105 lbs

3

Christina
Biscardi

4:30 pm CrossFit

75 lbs

4

Kelly
Stakely

8:00 am CrossFit

85 lbs

4

Stephanie
Faust

4:30 pm CrossFit

85 lbs

5

Brynn
Lytell

4:30 pm CrossFit

65 lbs

5

Denise
Savinsky

5:30 pm CrossFit

65 lbs

5

Kelli
Blasi

5:30 pm CrossFit

65 lbs

6

Lori
Bevins

6:00 am CrossFit

60 lbs

7

Amy
Carvelli

6:30 pm CrossFit

55 lbs

8

Christa
Deibler

5:30 pm CrossFit

45 lbs

CP1

9

Marilyn
Stein

8:00 am CrossFit

35 lbs