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Components

Metcon

2 Clean Pull + Power ...

Settings

Workout

Paper Planes

Warm-up

3 Sets:
1:00 Bike (:30 Hard/:30 Easy)
10 Jumping Air Squat

-Then-

Build to Back Squat weight.

Metcon

Metcon (4 Rounds for time)

With a partner, complete:
4 Sets for Times: (1 set every 5 Minutes)
20/15 Calorie Ski
20/15 Calorie Row
(each at the same time)
10 Synchro Back Squats (185/125)

-rest remaining time-

*Back Squats are taken from the floor.
**Rx+: 24/18 Calories
Back Squats (225/155)

Weightlifting

2 Clean Pull + Power Clean + Jerk (4 x 1)

1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 65% (OR 6.5/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 75% (OR 7.5/10 RPE) 1RM clean

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

Whiteboard:

Friday, April 22, 2022

Male Clients

1

Brad
Robert

CrossFit: 6:15 AM

7:58

2

Allan
Jackson

CrossFit: 5:15 AM

8:10

with JUSTIN ;)

3

Luke
Lister

CrossFit: 5:15 AM

8:32

W/ Jenny

4

Kale
Katt

CrossFit: 5:15 PM

9:39

w Mal and Laura

5

PJ
Kearn

CrossFit: 6:15 PM

10:25

Scratched 3rd

6

Jerry
Sipe

CrossFit: 6:15 AM

6:59

6

Joshua
Meyer

CrossFit: 6:15 AM

6:59

135# w/ Jerry

7

Chuck
Lambertz

CrossFit: 6:15 AM

7:58

155#

8

Justin
Ferrell

CrossFit: 5:15 AM

8:19

W/ALLAN :)

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

7:07

stephy!

2

Amber
Lambertz

CrossFit: 5:15 AM

8:13

Way to go Candace!

3

Laura
Krier

CrossFit: 5:15 PM

9:39

w Mal and Kale! Good job!

4

Jenny
Bauer

CrossFit: 6:15 PM

6:42

w/ Jill; 85#

4

Private

CrossFit: 6:15 PM

6:42

5

Jill
Krier

CrossFit: 5:15 AM

7:25

65#, w/ Kacey and Cyndi shadow

5

Kacey
Roe

CrossFit: 5:15 AM

7:25

65#, w/Jill and Cyndi shadow

6

Candace
Lister

CrossFit: 5:15 AM

8:13

Amber! 85

7

Anna
Jackson

CrossFit: 5:15 AM

8:32

45#

7

Sharon
Klima

CrossFit: 5:15 AM

8:32

45#

8

Jolene
Pfeil

CrossFit: 5:15 PM

9:20

95# w/ Megan!

8

Megan
Katt

CrossFit: 5:15 PM

9:20

115#, w Jolene

9

Mallory
Robert

CrossFit: 5:15 PM

9:39

#105 sq, w Laura and Kale

10

Renata
Knox

CrossFit: 6:15 AM

10:10

11

Gayle
Mahin

CrossFit: 6:15 AM

10:11

Renata partner!