Public Whiteboard

Components

Metcon

3-Position Clean

Settings

Workout

In the Air Tonight

Warm-up

1:00-2:00 Easy Bike
20 Upright DB Rows
20 Alt. V-Ups

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets for Times: (1 Set every 8 Minutes)
25/20 Calorie Row
500m Run
25/20 Calorie Row

Rx+:
Complete 3 Sets for Times: (1 Set every 8 Minutes)
30/24 Calorie Row
600m Run
30/24 Calorie Row

Weightlifting

3-Position Clean (2x1, 3x1)

3-Position Clean

Sets and %'s:
1 Hang Clean + Clean Below the Knee + 1 Clean x 2 sets @ 70% of 1RM Clean
1 Hang Clean + Clean Below the Knee + 1 Clean x 3 sets @ 75% of 1RM Clean

Accessory Work

Metcon (No Measure)

3 Sets: (Supersets)
3x10 Landmine Row (each side)
3x10 Alt. DB Hammer Curl (each side)

Whiteboard:

Tuesday, December 07, 2021

Male Clients

Michael
Loring

CrossFit: 5:15 PM