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Components

Metcon

Metcon

500m Row

Power Clean + STO + F ...

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Workout

JAN 25, 2022

Pre Stretch Primer

Bike 10 Cals
10 Squats
10 Sit ups
10Push-ups

ACCESSORY

A) Knee-ups or T2B or Straight Leg T2B, 5x5
SLT2B Video: https://youtu.be/6dHvTlsMvNY

B) Reverse Pistols, 5x5
Video: https://youtu.be/Ujutk0l6Oo0

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rounds / 15 cap
21 WB Thrusters, 20/14/10# | RX+ WBS, ceiling/14/10'
15 Burpees
9 Ring Rows, | RX+ C2B

WOD

WOD: Metcon (AMRAP - Reps)

Partner / 5 Tabatas (equals 40 rounds)
Tabata Bike
Optional work each rd by "resting" partner:
R1 - Push-ups (8 rds)
R2 -Jump Lunges (8 rds)
R3 - T2B (8 rds)
R4 - Power Cleans, 95/65 | 75/55 (8 rds)
R5 - Burpees (8 rds)

score = total Cals + Push-ups + JL's + T2B + PC's + Burpees

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row

500m Row

BARBELL

BAR: Power Clean + STO + Front Squat + STO (EMOM x 7, work to a heavy set)

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

Whiteboard:

Tuesday, January 25, 2022

Male Clients

1

Dallas
Hindman

9:00 AM CrossFit

11:00

this would be easier if i didnt weigh so much

2

Tom
Wynn

5:30 PM CrossFit

11:46

3

Derick
Friend

6:30 PM CrossFit

8:32

4

Jim
Thompson

4:30 PM Open Gym

9:51

5

Brian
C. Schexn ...

4:30 PM Open Gym

12:51

6

Daniel
Hubler

6:30 PM CrossFit

15:00

21 reps left

7

Adam
Bulleigh

5:30 PM CrossFit

12:28

8

Brandon
Cranor

9:00 AM CrossFit

14:18

Beat time cap.....Win.

9

Keith
Green

4:30 PM Open Gym

14:59

10

John
Ferguson

5:30 AM CrossFit

15:14

scaled burpees

11

Chris
McAbery

12:00 PM Open Gym

0:00

35lb db thruster; lat bar burpees

Female Clients

1

Kelli
Kelley

5:30 AM CrossFit

14:36

2

Dani
Truitt

6:30 PM CrossFit

7:53

3

Angela
Hansen

5:30 PM CrossFit

8:10

4

Mattie
King

5:30 AM CrossFit

8:11

5

Laura
Clark

5:30 AM CrossFit

10:37

6

Hemapriya
Sakthivel

9:00 AM CrossFit

11:36

7

Lauren
Spratt

5:30 AM CrossFit

11:40

8

Emily
Hubler

6:30 PM CrossFit

12:08

9

Nithya
Mohan

12:00 PM Open Gym

13:00

10

Brandi
Harper

6:30 PM CrossFit

14:00

11

Shelly
Cole

5:30 PM CrossFit

14:43

12

Melba
Gould

9:00 AM CrossFit

15:10

13

Rayleigh
Rowell

5:30 PM CrossFit

8:35

14

Hannah
King

5:30 AM CrossFit

9:55

15

Brook
Fielder

9:00 AM CrossFit

10:30

modified burpees by stepping back / used 6 lb med ball for WB thr...

16

Glenda
Farris

5:30 AM CrossFit

11:46

Slant Ring Pulls

17

Sammy
Epperson

9:00 AM CrossFit

12:56

pullups instead of RR's

18

Ashley
Fugate

9:00 AM CrossFit

13:00

19

Michele
Rector

5:30 AM CrossFit

14:45

20

Cami
Lish

5:30 AM CrossFit

15:10

21

Jana
Graham

5:30 AM CrossFit

0:00

100 cal row