Public Whiteboard

Components

Clean

Metcon

Settings

Workout

Friday, 1/21/22

A: Clean (4x2@80%+11 or 22 #)

Clean

(15min)
4 sets of 2 squat cleans @80% of 1 RM C&J + 11# or 22# add
Add 11#, if work sets are below 80kg (176#)
Add 22#, if work sets are above 80kg (176#)

B: Metcon (Time)

For time,
5 rounds of
12 Hang power clean & Jerks 115/85
9 Thrusters 115/85
6 Power snatch 115/85

(30min)

HOME WOD

C: Metcon (Time)

For time,
4 rounds of
10 DB THRUSTER 50/35s
https://youtu.be/bKZ34HDYVfM

20 DEVILS PRESS 50/35s
https://youtu.be/Z-ezNxDpOIo

60 sec Plank hold

D: Metcon (Time)

3 rounds for time
10 DUMBBELL CURL TO ECCENTRIC FOREARM EXTENSION
Work at a moderately challenging weight.
https://youtu.be/nG8kSVSR7TY

12 SEATED DB OVERHEAD TRICEP EXTENSION
Work at a moderately challenging weight.
https://youtu.be/5StaxwHkTec

Whiteboard:

Friday, January 21, 2022

Male Clients