Public Whiteboard

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Components

Metcon

2-Position Clean

Settings

Workout

Let It Burn

Warm-up

2:00 Jog

then...

2 Sets:
10 Pushups
2-3 Sets of: 5 bench press at ascending weight (start with empty bar and add weight)

Metcon

Metcon (Time)

Complete, For Time:
500 M. Row
20 Bench Press (100%/75% BW)
1000 M. Row
15 Bench Press (100%/75% BW)
2000 M. Row
10 Bench Press (100%/75% BW)

Rx+:
Complete, For Time:
500 M. Row
30 Bench Press (100%/75% BW)
1000 M. Row
20 Bench Press (100%/75% BW)
2000 M. Row
10 Bench Press (100%/75% BW)

Weightlifting

2-Position Clean (2x1@75% , 3x1 @ 80%)

1 Hang Clean + 1 Clean x 2 sets @ 75% of 1RM Clean

1 Hang Clean + 1 Clean x 3 sets @ 80% of 1RM Clean

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

Whiteboard:

Tuesday, December 14, 2021

Male Clients

1

Grant
Garst

CrossFit: 5:15 AM

15:57

50lb DBs

2

PJ
Kearn

CrossFit: 6:15 PM

18:40

135,125,135

3

Chane
Parker

CrossFit: 5:15 AM

19:40

4

Chuck
Lambertz

CrossFit: 6:15 AM

19:49

115#

5

Justin
Ferrell

CrossFit: 5:15 AM

20:42

6

Luke
Lister

CrossFit: 5:15 AM

21:22

5 -190/the rest at 160

7

Jay
Lowell

CrossFit: 5:15 PM

23:32

#125

8

Jerry
Sipe

CrossFit: 6:15 AM

24:31

#155 , 70%

9

Brad
Robert

CrossFit: 6:15 AM

28:51

185#. 86%

Female Clients

1

Private

CrossFit: 6:15 PM

14:35

2

Amber
Lambertz

CrossFit: 5:15 AM

20:02

105#

3

Kayla
Garst

CrossFit: 6:15 PM

20:37

125# -- 70%BW

4

Laura
Krier

CrossFit: 5:15 PM

20:45

#85 lb bench

5

Candace
Lister

CrossFit: 5:15 AM

21:05

70

6

Sara
Fleming

CrossFit: 5:15 AM

21:07

55lb bench

7

Jenny
Bauer

CrossFit: 6:15 PM

21:26

75#

8

Leah
Loring

CrossFit: 5:15 PM

21:44

65lbs

9

Mallory
Robert

CrossFit: 5:15 AM

21:50

24/48/72cal bike 30#

10

Renata
Knox

CrossFit: 6:15 AM

24:22

55