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Components
Power Clean + STO + F ...
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Bartlesville
Program
CrossFit
CRUSH Youth
Date
Workout
DEC 20, 2021 - CrossFit Bartlesville
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
9:00 AM CrossFit
12:00 PM Open Gym
4:30 PM Open Gym
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
47 (24/23)
Workout
DEC 20, 2021
Pre Stretch Primer
3 Rounds / 5 cap
5 Cals Bike
10 Squats
ACCESSORY
*Prior to Barbell / 5 Rounds / 7 cap
A) 5 Strict Pull-ups or Strict Banded Pull-ups, 5x5
B) 5 Single-leg RDL, 5x5 || ***Demo Video:
https://youtu.be/-B7v7IAtPso
***
BARBELL
BAR: Power Clean + STO + Front Squat + STO (EMOM x 7, work to a heavy set)
STO = Shoulder to Overhead
(Options: Strict Press, Push Press, Push Jerk, Split Jerk)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20 Cap /
Row 50/35 Cals
100 Stationary Lunges
300 Single-unders | RX+ DU's
100 Squats to Med Ball
Bike 50/35 Cals
WOD
WOD: Metcon (Time)
20 Cap /
30 Burpees
30 KBS, 55/35 | 45/25
30 WBS
30 Deads, 225/155 | 205/135
30 WBS
30 KBS
30 Burpees
*Do 30 Double-unders after each set
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 20-10
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 20, 2021
Male Clients
1
Aaron
Kuntz
5:30 AM CrossFit
1 x 1 @ 155 lbs
1
Andrew
Austin
5:30 PM CrossFit
1 x 1 @ 155 lbs
1
Brian
Baker
4:30 PM Open Gym
1 x 1 @ 205 lbs
1
Chris
Emert
4:30 PM Open Gym
1 x 1 @ 155 lbs
1
Chris
McAbery
12:00 PM Open Gym
1 x 1 @ 195 lbs
failed on 2nd s2o at 205
1
Cole
Park
4:30 PM Open Gym
1 x 1 @ 255 lbs
1
Cory
Carter
9:00 AM CrossFit
1 x 1 @ 145 lbs
1
Curtis
Hackler
5:30 AM CrossFit
1 x 1 @ 225 lbs
1
Daniel
Baker
5:30 AM CrossFit
1 x 1 @ 95 lbs
1
Dylan
Smith
6:30 AM CrossFit
1 x 1 @ 135 lbs
1
Private
9:00 AM CrossFit
1 x 1 @ 125 lbs
1
Jason
Epperson
5:30 PM CrossFit
1 x 1 @ 105 lbs
1
Johnny
Whisman
12:00 PM Open Gym
1 x 1 @ 205 lbs
1
Marcelo
Goro
5:30 PM CrossFit
1 x 1 @ 100 lbs
1
Private
9:00 AM CrossFit
1 x 1 @ 125 lbs
1
Matt
Clark
5:30 AM CrossFit
1 x 1 @ 155 lbs
1
Matt
Phillips
4:30 PM Open Gym
1 x 1 @ 205 lbs
1
Matt
Townsend
4:30 PM Open Gym
1 x 1 @ 175 lbs
1
Richard
Smith
9:00 AM CrossFit
1 x 1 @ 175 lbs
1
Sakthivel
Ganapathy
6:30 PM CrossFit
1 x 1 @ 115 lbs
1
Scott
Blakemore
5:30 AM CrossFit
1 x 1 @ 155 lbs
1
Tony
Sterk
5:30 PM CrossFit
1 x 1 @ 120 lbs
1
Private
6:30 PM CrossFit
1 x 1 @ 95 lbs
1
Zach
Hendrix
5:30 AM CrossFit
1 x 1 @ 175 lbs
Female Clients
1
Aubrey
Baker
4:30 PM Open Gym
1 x 1 @ 115 lbs
1
Carolyn
Morgan
6:30 AM CrossFit
1 x 1 @ 40 lbs
1
Cat
Hollenbeck
4:30 PM Open Gym
1 x 1 @ 145 lbs
1
Christina
Hageny
9:00 AM CrossFit
1 x 1 @ 100 lbs
1
Christine
Goscha
12:00 PM Open Gym
1 x 1 @ 100 lbs
1
Cindi
Klose
5:30 PM CrossFit
1 x 1 @ 85 lbs
1
Dainelle
Herl
5:30 PM CrossFit
1 x 1 @ 95 lbs
1
Dani
Truitt
9:00 AM CrossFit
1 x 1 @ 60 lbs
1
Deb
Davis
9:00 AM CrossFit
1 x 1 @ 70 lbs
1
Jaiden
Klose
5:30 PM CrossFit
1 x 1 @ 130 lbs
1
Jana
Graham
5:30 AM CrossFit
1 x 1 @ 80 lbs
1
Julie
Anderson
5:30 PM CrossFit
1 x 1 @ 155 lbs
1
Kenna
Gathright
6:30 AM CrossFit
1 x 1 @ 65 lbs
1
Kristina
Gomez
9:00 AM CrossFit
1 x 1 @ 100 lbs
1
Melba
Gould
9:00 AM CrossFit
1 x 1 @ 45 lbs
1
Nicole
Whisman
9:00 AM CrossFit
1 x 1 @ 60 lbs
1
Patty
Thompson
9:00 AM CrossFit
1 x 1 @ 115 lbs
1
Rayleigh
Rowell
5:30 PM CrossFit
1 x 1 @ 75 lbs
1
Reagan
Klose
5:30 PM CrossFit
1 x 1 @ 125 lbs
1
Rebecca
Judd
6:30 PM CrossFit
1 x 1 @ 65 lbs
1
Shelby
Brennan
5:30 PM CrossFit
1 x 1 @ 165 lbs
Postpartum PR!
1
Sherry
Jackson
6:30 PM CrossFit
1 x 1 @ 75 lbs
1
Tish
Trost
9:00 AM CrossFit
1 x 1 @ 60 lbs
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