Public Whiteboard

Components

Power Snatch + Hang P ...

Johnson

Metcon

Settings

Workout

Tuesday, 2/15/22

A: Power Snatch + Hang Power Snatch (4x(1+2)@60%+11#)

(18min)
Use a 3 sec eccentric to lower the bar from the Power Position to the Knee.

B: Johnson (AMRAP - Rounds and Reps)

AMRAP in 20 minutes
9 Deadlifts (245/165 lb)
8 Muscle-Ups
9 Squat Cleans (155/105 lb)

In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009

To learn more about Johnson click here

DL: 245/165(rx), 225/155, 185/125, 155/105, 135/95
SC:155/105(rx), 135/95, 115/85, 95/65, 75/55
MUs: RMU or BMU
Scaled: 8MU=8 C2B pull up=12 pull up

HOME WOD

C: Metcon (Time)

For time
10-9-8-7-6-5-4-3-2-1 reps of
Burpee
Mountain Climbers
Tuck Jump

D: Metcon (Time)

For time
PAUSE BODY WEIGHT SQUAT
Accumulate 5 minutes in the bottom of a body weight squat. Perform supported or unsupported.

Whiteboard:

Tuesday, February 15, 2022

Male Clients

Sung
Hong

CrossFit 4:15PM

4 x 1 @ 147 lbs

Brian
Bunk

CrossFit: 8:00 AM

4 x 1 @ 130 lbs

Shane
O'Neill

CrossFit:: 6:00AM

4 x 1 @ 125 lbs

Caleb
Karrels

CrossFit:: 6:00AM

4 x 1 @ 105 lbs

85# 85# 95# 105#

Alex
McCarty

CrossFit 4:15PM

4 x 1 @ 75 lbs

Female Clients

Alana
Witulski

CrossFit: 8:00 AM

4 x 1 @ 110 lbs

Private

CrossFit 4:15PM

4 x 1 @ 95 lbs

Nevaeh
Martinez

CrossFit 5:15PM

4 x 1 @ 70 lbs

Catherine
Whiting

CrossFit:: 6:00AM

4 x 1 @ 60 lbs

Emily
Hayes

CrossFit:: 6:00AM

4 x 1 @ 55 lbs

Lucy
Streich

CrossFit: 8:00 AM

4 x 1 @ 50 lbs

Molly
Ray Phillips

CrossFit: 5:00 AM

4 x 1 @ 45 lbs

Betty
Fowler

CrossFit:: 6:00AM

4 x 1 @ 35 lbs