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Metcon

CrossFit Games Open 11.1

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Workout

Mon 2-11-19s

1: General Warm Up 1

2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings

2: Metcon (Weight)

EMOM 16:00
Odd: 2 Snatch Deadlifts + 2 Hang Snatches + 2 Overhead Lunges
Even: 8 Chest-to-bar pull ups

scale as needed. Rx+ = 4 bar muscle ups. Use as prep for the second WOD. Target is 50-60% 1RM Snatch.

3: CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

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

Whiteboard:

Monday, February 11, 2019

Clients:

Male Clients

1

Bejan
Rejaian

4:30 PM WOD

175 lbs

15/16 rounds

2

Steve
South

9:30 AM WOD

155 lbs

14 rds

3

Andrew
Barcomb

5:30 PM WOD

135 lbs

3

Mike
McIntosh

4:30 PM WOD

135 lbs

4

Billy
Montgomery

12:00 PM WOD

95 lbs

14 rds

5

Matthew
Ptacek

4:30 PM WOD

185 lbs

6

Private

9:30 AM WOD

95 lbs

6

Shane
Doyle

6:00 AM WOD

95 lbs

MU's 4-3-2-2-2-2-2-2, then ctb to finish

7

Adam
Librande

6:00 AM WOD

85 lbs

MU 2-1-1-1 CTB for the rest

8

Kristopher
Elliott

5:30 PM WOD

75 lbs

9

Stephen
Carroll

3:30 PM WOD

220 lbs

DEAD LIFT

10

Sam
Weitnauer

6:30 PM WOD

105 lbs

11

Dave
sWolcott

12:00 PM WOD

95 lbs

2 muscle ups per

11

Robert
Salberg

5:30 PM WOD

95 lbs

12

Conner
Winkler

9:30 AM WOD

75 lbs

box Mups

12

Dale
Mizer

6:00 AM WOD

75 lbs

Jumping PU

12

Ian
Plummer

6:30 PM WOD

75 lbs

12

Joseph
McClish

6:30 PM WOD

75 lbs

13

Bjoern
Bollmann

3:30 PM WOD

0 lbs

245 DEADLIFT/ 90POUND ROW/

Female Clients

1

Riley
Alfaqeeh

5:30 PM WOD

105 lbs

125x4 rnds

2

Heather
Leaks

5:30 PM WOD

85 lbs

3

Shannon
Boling

8:30 AM WOD

75 lbs

4

Tabitha
Dean

8:30 AM WOD

65 lbs

5

Olivia
Dias

6:00 AM WOD

55 lbs

6

Melissa
Maurer

6:30 PM WOD

95 lbs

7

Airian
Carter Copas

8:30 AM WOD

65 lbs

65 then down to 55

7

Amanda
Koonce

4:30 PM WOD

65 lbs

rx 2 rounds. the rest i did 4 strict pull ups.

7

Amica
Cooke

9:30 AM WOD

65 lbs

7

Colleen
Frazier

5:00 AM WOD

65 lbs

ring rows

7

Jenni
Bollmann

3:30 PM WOD

65 lbs

chest to bar - ish

7

Lynette
Hawkins

9:30 AM WOD

65 lbs

7

Mallory
Conklin

8:30 AM WOD

65 lbs

Banded PU

8

Emily
Rue

4:30 PM WOD

55 lbs

8

Samantha
O'Neil

4:30 PM WOD

55 lbs

ring rows

8

Sarah
Taylor-Green

4:30 PM WOD

55 lbs

8

Shawnette
Anderson

8:30 AM WOD

55 lbs

8

Sheri
Baker

8:30 AM WOD

55 lbs

9

Claire
Nettleton

9:30 AM WOD

45 lbs

jumping pull ups

9

Hayli
Librande

9:30 AM WOD

45 lbs

8 pu

9

Private

3:30 PM WOD

45 lbs

9

Madeline
Nowell

9:30 AM WOD

45 lbs

10

Delia
Miranda

8:30 AM WOD

40 lbs

11

Cheryl
Pellegrini

5:00 AM WOD

35 lbs

8 lousy pu's/rd

11

Private

6:00 AM WOD

35 lbs

11

Jessica
Warburton

6:30 PM WOD

35 lbs

11

Sherrill
Conley

8:30 AM WOD

35 lbs