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Components

Power Clean

Metcon

Metcon

Metcon

Settings

Workout

MARCH 14, 2022

Pre Stretch Primer

10 Cal Row
15 Push-ups
10 Ring Rows
10 Air Squats
10 Cal Bike

ACCESSORY

A) Kick to HS Hold, 5x5
B) Clean High-pull, 5x5

BARBELL

BAR: Power Clean (5x2 @ 80%)

Power Clean

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rounds / 15 cap
15 Lunges | RX+ OH Lunge, 45/25 | 35/25# plate
15 Sit ups | RX+ GHD Sit ups
15 Cal Row

WOD

WOD: Metcon (Calories)

15 minute clock /
100 WBS, 14/10/6#
100 KBS, 55/35 | 45/25
AMRAP Cals Bike

KIKR

KIKR: Metcon (AMRAP - Reps)

AMRAP 3: Push-ups

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Whiteboard:

Monday, March 14, 2022

Male Clients

1

Taylor
Holden

6:30 PM CrossFit

5 x 2 @ 245 lbs

2

Cole
Park

9:00 AM CrossFit

5 x 2 @ 210 lbs

3

Johnny
Whisman

9:00 AM CrossFit

5 x 2 @ 205 lbs

3

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 2 @ 205 lbs

4

Kyle
Ppool

4:30 PM Open Gym

5 x 2 @ 195 lbs

4

Scott
Blakemore

4:30 PM Open Gym

5 x 2 @ 195 lbs

5

Chris
McAbery

12:00 PM Open Gym

5 x 2 @ 185 lbs

5

Daniel
Hubler

5:30 PM CrossFit

5 x 2 @ 185 lbs

6

Carlos
Gonzalez

5:30 PM CrossFit

5 x 2 @ 175 lbs

7

Jay
Webster

9:00 AM CrossFit

5 x 2 @ 165 lbs

8

Chris
Emert

4:30 PM Open Gym

5 x 2 @ 155 lbs

9

Dylan
Smith

6:30 PM CrossFit

5 x 2 @ 145 lbs

10

Brian
C. Schexn ...

4:30 PM Open Gym

5 x 2 @ 140 lbs

11

Marcelo
Goro

5:30 PM CrossFit

5 x 2 @ 125 lbs

12

Jason
Epperson

5:30 PM CrossFit

5 x 2 @ 110 lbs

13

Brandon
Cranor

5:30 PM CrossFit

5 x 2 @ 95 lbs

14

Hudson
Baker

5:30 PM CrossFit

1 x 1 @ 105 lbs

Female Clients

1

Shelby
Brennan

6:30 PM CrossFit

5 x 2 @ 145 lbs

80%

2

Patty
Thompson

9:00 AM CrossFit

5 x 2 @ 125 lbs

3

Dainelle
Herl

5:30 PM CrossFit

5 x 2 @ 120 lbs

4

Christine
Goscha

4:30 PM Open Gym

5 x 2 @ 115 lbs

5

Kristina
Gomez

9:00 AM CrossFit

5 x 2 @ 110 lbs

6

Leasa
Marshall

12:00 PM Open Gym

5 x 2 @ 95 lbs

6

Melissa
Patrick

4:30 PM Open Gym

5 x 2 @ 95 lbs

7

Cindi
Klose

6:30 PM CrossFit

5 x 2 @ 85 lbs

7

Clare
Ppool

4:30 PM Open Gym

5 x 2 @ 85 lbs

8

Nicole
Whisman

4:30 PM Open Gym

5 x 2 @ 80 lbs

8

Sammy
Epperson

5:30 AM CrossFit

5 x 2 @ 80 lbs

9

Glenda
Farris

5:30 AM CrossFit

5 x 2 @ 77 lbs

9

Misty
Lingnau

5:30 AM CrossFit

5 x 2 @ 77 lbs

10

Christina
Hageny

6:30 AM CrossFit

5 x 2 @ 76 lbs

11

Bri
Hibdon

12:00 PM Open Gym

5 x 2 @ 75 lbs

11

Rayleigh
Rowell

5:30 PM CrossFit

5 x 2 @ 75 lbs

11

Rebecca
Judd

6:30 PM CrossFit

5 x 2 @ 75 lbs

11

Sherry
Jackson

6:30 PM CrossFit

5 x 2 @ 75 lbs

12

Lauren
Spratt

5:30 PM CrossFit

5 x 2 @ 70 lbs

13

Brandi
Harper

5:30 PM CrossFit

5 x 2 @ 55 lbs

13

Emily
Hubler

5:30 PM CrossFit

5 x 2 @ 55 lbs

13

Lindsay
Sedersten

5:30 AM CrossFit

5 x 2 @ 55 lbs

13

Melba
Gould

9:00 AM CrossFit

5 x 2 @ 55 lbs

13

Rachel
Showler

6:30 AM CrossFit

5 x 2 @ 55 lbs

14

Peggy
Campbell

5:30 PM CrossFit

5 x 2 @ 50 lbs

15

Carolyn
Morgan

6:30 AM CrossFit

5 x 2 @ 35 lbs

16

Ziva
Cooper

6:30 PM CrossFit

3 x 5 @ 65 lbs

16

Candy
Wickham

9:00 AM CrossFit

3 x 2 @ 90 lbs