Public Whiteboard

Components

Clean and Jerk

Metcon

Settings

Workout

Wednesday, 5/11/22

CROSSFIT

A: Clean and Jerk (1RM)

Clean and Jerk

(20min)

B: Metcon (No Measure)

Muscle up/Pull up progression

(10min)

C: Metcon (AMRAP - Reps)

AMRAP 9
21-15-9 reps of
Clean & Jerk 95/65
Pull up

HOME WOD

D: Metcon (Time)

For time
1 mile run
50 Burpee
1 mile run

KICKBOXING

1: Metcon (No Measure)

Combos
A. Teep(Lead)-Middle Kick (Rear)
B. Teep(Lead)-Switch Middle Kick (Lead)
C. 1 - Rear Elbow
D. 1-2-Lead Elbow
E. Check - Lead Body Kick
F. Drop down 2 - 3- Rear Body Kick
G. Check into Superman Cross - Lead Body Kick

2: Kickiboxing part2 V2 (No Measure)

3 rounds of
30seconds ON
10seconds REST
EACH Combos for the day

Round 1-3: A
Round 4-6: B
Round 7-9: C
Round 10-12: D
Round 13-15: E
Round 16-18: F
Round 19-21: G
Round 22-24: Free Fight!

3: Metcon (No Measure)

Target strikes
Bo staff

Whiteboard:

Wednesday, May 11, 2022

Male Clients