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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
OPEN GYM
Date
Workout
Friday, 5/13/22 - CrossFit Juke Joint
Class
(All)
CrossFit: 5:00 AM
CrossFit:: 6:00AM
CrossFit: 8:00 AM
CrossFit: 9:00 AM
CrossFit 4:15PM
CrossFit 5:15PM
CrossFit: HOME WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (4/3)
Workout
Friday, 5/13/22
A: Metcon (AMRAP - Reps)
EMOM 12
Min 1 - 30 sec HS- hold against wall (5sec=1rep)
Min 2 - 1min Plank (10sec=1rep)
Min 3 - 10 Aligator roll
B: Metcon (AMRAP - Reps)
HSPU Progression
Work on Kipping/Strict/Deficit/Ring HSPU
Then find max reps of unbroken HSPU or Push ups
(15min)
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
25 Sit up
50 Air squat
HOME WOD
Do A,B and C
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 13, 2022
Male Clients
1
Brian
Bunk
CrossFit: 8:00 AM
88 Reps
all of them
1
Bryce
Kuehl
CrossFit:: 6:00AM
88 Reps
1
Caleb
Karrels
CrossFit:: 6:00AM
88 Reps
1
Sung
Hong
CrossFit 4:15PM
88 Reps
Female Clients
1
Alana
Witulski
CrossFit: 8:00 AM
88 Reps
1
Catherine
Whiting
CrossFit:: 6:00AM
88 Reps
1
Dawn
Huff
CrossFit: 8:00 AM
88 Reps
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