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Components

Metcon

Metcon

Metcon

Clean Deadlift + Clea ...

Settings

Workout

JAN 24, 2022

Pre Stretch Primer

10 Cals Bike
10 Lunge-Lunge-Squat-Burpee

ACCESSORY

A) HSPU, 5x5
Demo: https://youtu.be/dDzkLbytrc8
B) Gorilla Row, 5x5
Demo: https://youtu.be/ljzLtsz63YM

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 /
30 JJ's | RX+ DU's
15 Walking Planks
30 JJ's | RX+ DU's
15 Lunges | RX+ 15 Weighted Step-ups, 45/25/15# plate to 24/20/16" Box

Walking Plank Video Demo:
https://youtu.be/0EePC0_n6J4

WOD

WOD: Metcon (Time)

3 Rounds / 15 cap
20 Stationary Lunge, 45/25 | 35/15# plate
20/15 Cal Row
20 Push-ups | RX+ 20' HSW

*Hold plate on stationary lunge anyhow

KIKR

KIKR: Metcon (Time)

3 min OH Hold 45/25/15#
2 min Weighted Squat Hold, 45/25/15#
1 min Hang Hold

BARBELL

BAR: Clean Deadlift + Clean High Pull + Hang Clean & Jerk + Front Squat (EMOM x 7, work to a heavy set)

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, January 24, 2022

Male Clients

1

Dylan
Smith

6:30 PM CrossFit

2 + 75

2

Curtis
Hackler

5:30 AM CrossFit

3 + 45

2

Marcelo
Goro

5:30 PM CrossFit

3 + 45

2

Tony
Sterk

5:30 PM CrossFit

3 + 45

3

Brian
C. Schexn ...

4:30 PM Open Gym

3 + 17

4

Matt
Clark

5:30 AM CrossFit

3 + 0

5

Private

6:30 PM CrossFit

2 + 82

6

Brandon
Cranor

9:00 AM CrossFit

2 + 75

7

Jon
Kelley

9:00 AM CrossFit

2 + 28

8

Harry
Judd

6:30 PM CrossFit

4 + 85

9

Private

9:00 AM CrossFit

4 + 3

10

John
Pannell

5:30 AM CrossFit

1 + 64

Female Clients

1

Jaiden
Klose

6:30 PM CrossFit

3 + 42

2

Private

6:30 AM CrossFit

1 + 34

3

Shelby
Brennan

5:30 PM CrossFit

1 + 30

DU Struggles

4

Daniela
Mendes

9:00 AM CrossFit

6 + 35

5

Jana
Graham

5:30 AM CrossFit

5 + 35

6

Dani
Truitt

9:00 AM CrossFit

5 + 0

7

Laura
Clark

5:30 AM CrossFit

4 + 40

8

Deb
Davis

9:00 AM CrossFit

4 + 0

8

Julie
Frakes

9:00 AM CrossFit

4 + 0

8

Teri
Baker

9:00 AM CrossFit

4 + 0

9

Deidre
Schexnayder

6:30 AM CrossFit

3 + 45

10

Candy
Wickham

9:00 AM CrossFit

3 + 0

10

Melba
Gould

9:00 AM CrossFit

3 + 0

10

Nithya
Mohan

6:30 PM CrossFit

3 + 0

11

Brandi
Harper

5:30 PM CrossFit

2 + 75

11

Hemapriya
Sakthivel

9:00 AM CrossFit

2 + 75

12

Rebecca
Judd

6:30 PM CrossFit

10 + 19

13

Brittany
Burkhart

6:30 AM CrossFit

10 + 0

14

Amber
Green

5:30 PM CrossFit

4 + 35

w/partner Lacie

14

Lacie
Ivie

5:30 PM CrossFit

4 + 35

With Amber Green

15

Ashley
Fugate

9:00 AM CrossFit

4 + 5

16

Meggan
Eastham

9:00 AM CrossFit

4 + 0

16

Patricia
Sheats

9:00 AM CrossFit

4 + 0

knees

17

Emily
Hubler

5:30 AM CrossFit

3 + 0

18

Sammy
Epperson

9:00 AM CrossFit

2 + 40

RX+ except weighted lunges instead of step ups

19

Kenna
Gathright

6:30 AM CrossFit

2 + 9