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Components

Power Clean + STO + F ...

Metcon

Metcon

Metcon

Settings

Workout

DEC 20, 2021

Pre Stretch Primer

3 Rounds / 5 cap
5 Cals Bike
10 Squats

ACCESSORY

*Prior to Barbell / 5 Rounds / 7 cap
A) 5 Strict Pull-ups or Strict Banded Pull-ups, 5x5
B) 5 Single-leg RDL, 5x5 || ***Demo Video: https://youtu.be/-B7v7IAtPso***

BARBELL

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

STO = Shoulder to Overhead
(Options: Strict Press, Push Press, Push Jerk, Split Jerk)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

20 Cap /
Row 50/35 Cals
100 Stationary Lunges
300 Single-unders | RX+ DU's
100 Squats to Med Ball
Bike 50/35 Cals

WOD

WOD: Metcon (Time)

20 Cap /
30 Burpees
30 KBS, 55/35 | 45/25
30 WBS
30 Deads, 225/155 | 205/135
30 WBS
30 KBS
30 Burpees
*Do 30 Double-unders after each set

KIKR

KIKR: Metcon (Calories)

Tabata Bike, 20-10

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

Whiteboard:

Monday, December 20, 2021

Male Clients

1

Aaron
Kuntz

5:30 AM CrossFit

1 x 1 @ 155 lbs

1

Andrew
Austin

5:30 PM CrossFit

1 x 1 @ 155 lbs

1

Brian
Baker

4:30 PM Open Gym

1 x 1 @ 205 lbs

1

Chris
Emert

4:30 PM Open Gym

1 x 1 @ 155 lbs

1

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 195 lbs

failed on 2nd s2o at 205

1

Cole
Park

4:30 PM Open Gym

1 x 1 @ 255 lbs

1

Cory
Carter

9:00 AM CrossFit

1 x 1 @ 145 lbs

1

Curtis
Hackler

5:30 AM CrossFit

1 x 1 @ 225 lbs

1

Daniel
Baker

5:30 AM CrossFit

1 x 1 @ 95 lbs

1

Dylan
Smith

6:30 AM CrossFit

1 x 1 @ 135 lbs

1

Private

9:00 AM CrossFit

1 x 1 @ 125 lbs

1

Jason
Epperson

5:30 PM CrossFit

1 x 1 @ 105 lbs

1

Johnny
Whisman

12:00 PM Open Gym

1 x 1 @ 205 lbs

1

Marcelo
Goro

5:30 PM CrossFit

1 x 1 @ 100 lbs

1

Private

9:00 AM CrossFit

1 x 1 @ 125 lbs

1

Matt
Clark

5:30 AM CrossFit

1 x 1 @ 155 lbs

1

Matt
Phillips

4:30 PM Open Gym

1 x 1 @ 205 lbs

1

Matt
Townsend

4:30 PM Open Gym

1 x 1 @ 175 lbs

1

Richard
Smith

9:00 AM CrossFit

1 x 1 @ 175 lbs

1

Sakthivel
Ganapathy

6:30 PM CrossFit

1 x 1 @ 115 lbs

1

Scott
Blakemore

5:30 AM CrossFit

1 x 1 @ 155 lbs

1

Tony
Sterk

5:30 PM CrossFit

1 x 1 @ 120 lbs

1

Private

6:30 PM CrossFit

1 x 1 @ 95 lbs

1

Zach
Hendrix

5:30 AM CrossFit

1 x 1 @ 175 lbs

Female Clients

1

Aubrey
Baker

4:30 PM Open Gym

1 x 1 @ 115 lbs

1

Carolyn
Morgan

6:30 AM CrossFit

1 x 1 @ 40 lbs

1

Cat
Hollenbeck

4:30 PM Open Gym

1 x 1 @ 145 lbs

1

Christina
Hageny

9:00 AM CrossFit

1 x 1 @ 100 lbs

1

Christine
Goscha

12:00 PM Open Gym

1 x 1 @ 100 lbs

1

Cindi
Klose

5:30 PM CrossFit

1 x 1 @ 85 lbs

1

Dainelle
Herl

5:30 PM CrossFit

1 x 1 @ 95 lbs

1

Dani
Truitt

9:00 AM CrossFit

1 x 1 @ 60 lbs

1

Deb
Davis

9:00 AM CrossFit

1 x 1 @ 70 lbs

1

Jaiden
Klose

5:30 PM CrossFit

1 x 1 @ 130 lbs

1

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 80 lbs

1

Julie
Anderson

5:30 PM CrossFit

1 x 1 @ 155 lbs

1

Kenna
Gathright

6:30 AM CrossFit

1 x 1 @ 65 lbs

1

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 100 lbs

1

Melba
Gould

9:00 AM CrossFit

1 x 1 @ 45 lbs

1

Nicole
Whisman

9:00 AM CrossFit

1 x 1 @ 60 lbs

1

Patty
Thompson

9:00 AM CrossFit

1 x 1 @ 115 lbs

1

Rayleigh
Rowell

5:30 PM CrossFit

1 x 1 @ 75 lbs

1

Reagan
Klose

5:30 PM CrossFit

1 x 1 @ 125 lbs

1

Rebecca
Judd

6:30 PM CrossFit

1 x 1 @ 65 lbs

1

Shelby
Brennan

5:30 PM CrossFit

1 x 1 @ 165 lbs

Postpartum PR!

1

Sherry
Jackson

6:30 PM CrossFit

1 x 1 @ 75 lbs

1

Tish
Trost

9:00 AM CrossFit

1 x 1 @ 60 lbs