Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Squat Clean

Settings

Workout

3/11/20

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Goal is 10 Rounds.

Weightlifting

Squat Clean

Squat Clean

On the 4:00 x 5 Rounds:
3 Unbroken Sets (9 Reps Total)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

Hold onto the bar for all (9) reps. High Hang, Hang (just above the knee), Floor, three times through for the complex.

Rounds start every 4 minutes (0:00 - 4:00 - 8:00 - 12:00 - 16:00)
Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go
Record heaviest set

Core work

Metcon (No Measure)

3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
:30 Front plank

Rest 2 Minutes Between Sets

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

Whiteboard:

Wednesday, March 11, 2020

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

10 + 1

2

Johnny
Quilla

12:00 PM CrossFit

8 + 4

3

Private

8:30AM CrossFit Class

8 + 1

4

Eric
Olinger

12:00 PM CrossFit

7 + 10

5

Josh
Roberts

5:30 PM CrossFit

7 + 0

6

Alto
Shambles

8:30AM CrossFit Class

6 + 19

7

Scotty
In Route

8:30AM CrossFit Class

6 + 15

8

Brent
Miller

5:30 PM CrossFit

6 + 7

missed the goal...

9

Lee
Blackwelder

5:30 PM CrossFit

6 + 3

10

King
of Verdict ...

5:30 PM CrossFit

6 + 0

11

Todd
Mehrmann

4:00 PM CrossFit

5 + 17

12

Jim
Tuttle

9:30 AM CrossFit

5 + 2

13

Rj
Colichio

9:30 AM CrossFit

5 + 1

14

Andy
Pridmore

5:30 PM CrossFit

5 + 0

No half assing for me. Maybe 3/8 assing

15

Darius
Nouri

8:30AM CrossFit Class

6 + 0

16

Jeffrey
Titus

5:30 PM CrossFit

5 + 15

16

Joey
Hager

5:30 AM CrossFit

5 + 15

17

David
Dahle

8:30AM CrossFit Class

5 + 14

RR

18

Jeff
Peck

8:30AM CrossFit Class

5 + 1

ring rows

19

Blake
Holloman

5:30 PM CrossFit

5 + 0

Ring Rows

19

Paul
Rafferty

5:30 AM CrossFit

5 + 0

55 lbs, green band

20

Stephen
Kent

5:30 AM CrossFit

4 + 2

mY FOoot got StuCK

Female Clients

1

Alyson
Knight

5:30 AM CrossFit

6 + 9

2

Jennifer
Guthrie

8:30AM CrossFit Class

6 + 5

3

Cambell
Vander Haar

5:30 PM CrossFit

6 + 4

4

Miranda
Morales

8:30AM CrossFit Class

6 + 0

5

Jenn
Warcola

8:30AM CrossFit Class

5 + 5

6

Shannon
Fichter

4:00 PM CrossFit

5 + 3

7

Jennifer
Eckard

9:30 AM CrossFit

5 + 4

55#/ring rows

8

JULIA
SILVA

5:30 PM CrossFit

5 + 0

9

Jacki
Collins

5:30 AM CrossFit

0 + 0

5:00 AMRAP then stretching