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Metcon

Metcon

Settings

Workout

Tuesday

Warm-up

2:00 Row or Bike

Into...

2 ROUNDS*
:30 Jumping Jacks
:30 Groiners
:30 Air Squats**
:30 Alt V-Ups

*Increase pace every full round.
**Switch to Jumping Squats in Round 2

Barbell Prep for Strength

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK...
Build to a Light-Moderate Complex...

1 Clean Pull
+
2 Power Clean

(Score is Weight)

*Use this as a technique primer for part 2. Keep sets light-moderate (50-60%)

Workout

Metcon (Weight)

ON A 20:00 RUNNING CLOCK...
Row 1500/1000m
then...
Build to a Heavy 3-Rep TNG Power Clean in time remaining.

(Score is Weight)

Scaled
1000/750m row
Keep the row between 8-9 min

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

Whiteboard:

Tuesday, March 09, 2021

Male Clients

1

James
Wall

5:30 PM CrossFit

255 lbs

2

Austin
Haarmann

4:30 PM CrossFit

205 lbs

3

EJ
Walter

4:30 PM CrossFit

185 lbs

3

Nick
Trzesniowski

5:00 AM CrossFit

185 lbs

3

Wesley
Rogers

4:30 PM CrossFit

185 lbs

4

Bruce
Vredenburg

5:00 AM CrossFit

175 lbs

5

William
Striepeck

8:30 AM CrossFit

155 lbs

6

Eli
Brewton

6:00 AM CrossFit

115 lbs

Female Clients

1

Lakeisha
Crouch

6:30 PM CrossFit

145 lbs

2

Anita
Dean

8:30 AM CrossFit

135 lbs

2

Katie
Lastinger

8:30 AM CrossFit

135 lbs

2

Sam
Quale

5:00 AM CrossFit

135 lbs

4:02 row

3

Marissa
Weeks

8:30 AM CrossFit

130 lbs

4

Lianne
San Andres

8:30 AM CrossFit

125 lbs

5

Jessie
Pickett

8:30 AM CrossFit

115 lbs

5

Jordyn
West

6:30 PM CrossFit

115 lbs

5

Lacy
Bruster

6:30 PM CrossFit

115 lbs

6

Alyssa
LaFleur

5:00 AM CrossFit

110 lbs

7

Rachel
Vrooman

5:30 PM CrossFit

105 lbs

8

Heather
Williams

5:00 AM CrossFit

95 lbs

8

Shayna
Rogers

5:30 PM CrossFit

95 lbs

9

Aditi
Garg

6:00 AM CrossFit

75 lbs

9

Amanda
Carrubba

6:00 AM CrossFit

75 lbs

9

Amanda
Wilson

5:30 PM CrossFit

75 lbs