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Components

Metcon

Clean + 2 Front Squat ...

Settings

Workout

Stand Up

Warm-up

2 Sets:
1 Minute Easy Row
5 Single Arm Suitcase Dumbbell Deadlifts (each side) (light/moderate)
5 Single Arm Hang Dumbbell Snatches (each side) (light/moderate)
5 Box Stepups/Leg

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12 Minutes:
3-6-9-12. . .
Devil Press (2x50/2x35)
*10 Box Jump Overs (24/20) after each set of Devils Press

Weightlifting

Clean + 2 Front Squats + Jerk (E2MOM x 5 (10 Minutes))

Completed as a Barbell Complex

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

Whiteboard:

Friday, November 05, 2021

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

6 + 0

Round of 18.

2

Grant
Garst

CrossFit: 5:15 PM

5 + 15

3

Brad
Robert

CrossFit: 6:15 AM

5 + 2

4

Luke
Lister

CrossFit: 5:15 AM

5 + 1

5

Chuck
Lambertz

CrossFit: 6:15 AM

4 + 4

6

Chris
Mondero

Remote Athlete

5 + 7

35# 24”

7

Justin
Ferrell

CrossFit: 5:15 AM

5 + 6

sore shoulder

8

Jerry
Sipe

CrossFit: 6:15 AM

5 + 2

#35

9

Joshua
Meyer

CrossFit: 6:15 AM

4 + 11

35#, 20 box

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

5 + 7

2

Private

CrossFit: 6:15 PM

4 + 13

3

Monteene
Carter

Remote Athlete

4 + 9

4

Candace
Lister

CrossFit: 5:15 AM

4 + 5

24 inch box

4

Jenny
Bauer

CrossFit: 6:15 PM

4 + 5

5

Cierra
Mondero

Remote Athlete

6 + 0

Mods galore. Finished 18 plus 1 step

6

Jill
Krier

CrossFit: 5:15 AM

5 + 17

#15, step ups

7

Alisha
Sipe

CrossFit: 5:15 AM

5 + 8

25s. step

8

Leah
Loring

CrossFit: 5:15 PM

5 + 5

25lbs

9

Amber
Lambertz

CrossFit: 5:15 PM

5 + 0

35# steps

9

Madelyn
Meyer

CrossFit: 6:15 AM

5 + 0

10

Tina
Haist

CrossFit: 6:15 PM

4 + 16

step over #20

11

Renata
Knox

CrossFit: 6:15 AM

4 + 1