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Components

Metcon

Settings

Workout

CF Linchpin 200117

Warm-up

2 rounds:
20 Box Step-ups
10 Knees-to-elbows
10 Power Clean + Push Press
2 Turkish Get-ups (1 each side)

Pre-WOD Mobility:
Triceps smash (2 min each side)

Metcon

Metcon (3 Rounds for reps)

3 rounds for max reps:
1 minute Power Cleans, 135/95 lbs
Rest 3 minutes
1 minute Push Press, 135/95 lbs
Rest 3 minutes
1 minute Clean and Jerk, 135/95 lbs
Rest 3 minutes

Post-WOD Recovery

Triceps stretch (2 min each side)

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

Whiteboard:

Friday, January 17, 2020

Male Clients

1

Sam
Schuster

4:30 PM CrossFit

147 Total Reps

2

Daniel
Tebbens

4:30 PM CrossFit

146 Total Reps

clean and press for first two rounds (womp)

3

Mike
Harkema

6:00 AM CrossFit

143 Total Reps

4

Jason
Shand

6:00 AM CrossFit

136 Total Reps

5

Harry
Stein

4:30 PM CrossFit

118 Total Reps

6

Hazen
Arnold

10:00 AM CrossFit

102 Total Reps

7

Richard
Bruce

Open Gym 11am - 1pm

99 Total Reps

8

Nick
Vucci

6:00 AM CrossFit

63 Total Reps

9

Mitch
Diem

CrossFit: 5:00 AM

134 Total Reps

10

Brian
Postles

5:30 PM CrossFit

124 Total Reps

11

Ron
Bunch

6:00 AM CrossFit

121 Total Reps

95 lbs

12

Bradd
Gott

CrossFit: 5:00 AM

111 Total Reps

115#

13

James
Elliott

CrossFit: 5:00 AM

103 Total Reps

95lbs

14

Brad
Haas

6:00 AM CrossFit

98 Total Reps

15

Private

CrossFit: 5:00 AM

95 Total Reps

Female Clients

1

Irish
Sirmons

4:30 PM CrossFit

143 Total Reps

2

Denee
Wolf

4:30 PM CrossFit

133 Total Reps

drop and go each movement outside of pp (8 4 2/4)

3

Alicia
Higginbotham

10:00 AM CrossFit

126 Total Reps

ouch

4

Cathie
Weishaar

6:00 AM CrossFit

110 Total Reps

Skipped the last round hand ripped

5

Elese
Kyle

10:00 AM CrossFit

161 Total Reps

55lbs

6

Jill
Fisher

5:30 PM CrossFit

160 Total Reps

35#

7

Jessie-Lee
Nichols

10:00 AM CrossFit

126 Total Reps

8

Maureen
McDonough

5:30 PM CrossFit

119 Total Reps

9

Chloe
Coffelt

10:00 AM CrossFit

117 Total Reps

10

Lori
Lytle

10:00 AM CrossFit

113 Total Reps

55lbs each round

11

Kristin
Tebbens

4:30 PM CrossFit

109 Total Reps

75#

11

Tracy
Giuffreda

CrossFit: 5:00 AM

109 Total Reps

12

Maria
Sage

CrossFit: 5:00 AM

107 Total Reps

40lbs :)

13

Brittany
Brooks

10:00 AM CrossFit

106 Total Reps

80lbs

14

Catherine
Spencer

5:30 PM CrossFit

101 Total Reps

55#

15

Anna
Postles

6:00 AM CrossFit

97 Total Reps

55

15

Madeline
Stein

4:30 PM CrossFit

97 Total Reps

16

Mary
Rice

CrossFit: 5:00 AM

83 Total Reps

70lbs