Public Whiteboard

Components

Split Jerk

Back Squat

Metcon

Settings

Workout

Wednesday, 4/6/22

CROSSFIT

A: Split Jerk (1x2@85% of C&J+11#, 2x2@(-22#))

Split Jerk

(20min)

B: Back Squat (1x20@225/165)

Back Squat

(8min)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 14
3 Squat cleans 135/95
6 HSPU
9 Burpee

HOME WOD

D: Metcon (AMRAP - Reps)

AMRAP 20
(Each round, decrease the number of reps by two! For example, round two is 18 reps of each and so on 18-16-14-12... IF you get to the round of two reps, restart back at 20 reps.)
20-18-16-14-12-10-8-6-4-2 reps of
DB Push Press 50s/35s
DB Front squat
Burpee over DB
V-up

KICKBOXING

1: Metcon (No Measure)

Combo Pt A
1- 1- 2- Rear Back Fist - Lead Hook - Lead Back Fist - 2- Step into Southpaw & Left Spinning Back Fist

Combo Pt. B
1- Body 1- 2-Liver Hook - Head Hook - Rear Long Knee

Kicks/Strikes
Round Kick - Back Kick
Round Kick - Spin Jump Round Kick

2: Kickboxing Pt. 2 (No Measure)

4 rounds of 2min ON/1min OFF
Round 1-Combo Pt. A
Round 2-Combo Pt. B
Round 3-Kicks/Strikes
Round 4-Combo Pt. A+B

3: Metcon (No Measure)

Target strikes
Bo satff

Whiteboard:

Wednesday, April 06, 2022

Male Clients