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Metcon

Metcon

800m Run

Settings

Workout

MARCH 10, 2021

Pre Stretch Primer

Row 250m
-then
3 Rds of:
15 Squats
10 Push-ups
5 Pull-ups or Ring Rows

ACCESSORY

A) GHD Hip Ext or Rev Hyper, 5x5

B) Single-leg RDL, 5x5

BARBELL

Rest

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 24 cap
5 Burpees
10 Cal Row
15 Goblet Squats, 35/25/15#
20 Sit ups | T2B or GHD Sit ups
30 Single-unders | RX+ Double-unders

WOD

WOD: Metcon (AMRAP - Reps)

Partner / 1 works
AMRAP 15
5 Cals Bike
7 Push-ups
9 Single-leg V-ups
VIDEO: https://youtu.be/0EIDVDbzVNo
-then
AMRAP 15
1 Power Clean
1 Power Snatch
1 Squat Clean Thruster
*135 / 95 | 115/80

KIKR

KIKR: 800m Run (Time)

Max Effort 800m Run

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

Whiteboard:

Thursday, March 10, 2022

Male Clients

1

Johnny
Whisman

5:30 AM CrossFit

6 + 0

2

Chris
McAbery

12:00 PM Open Gym

5 + 30

3

Bryon
Waits

9:00 AM CrossFit

6 + 13

4

Brian
C. Schexn ...

4:30 PM Open Gym

4 + 50

5

Scott
Blakemore

5:30 PM CrossFit

7 + 5

Sit ups; DUs

6

Brandon
Cranor

6:30 PM CrossFit

4 + 20

7

John
Pannell

5:30 AM CrossFit

3 + 10

Female Clients

1

Dani
Truitt

5:30 PM CrossFit

7 + 0

2

Sabrina
Hay

12:00 PM Open Gym

6 + 64

3

Laura
Clark

5:30 AM CrossFit

6 + 16

4

Sherry
Jackson

6:30 PM CrossFit

5 + 70

5

Misty
Lingnau

5:30 AM CrossFit

5 + 45

6

Glenda
Farris

5:30 AM CrossFit

5 + 40

7

Teri
Baker

9:00 AM CrossFit

5 + 31

8

Melba
Gould

9:00 AM CrossFit

4 + 23

9

Dainelle
Herl

5:30 PM CrossFit

4 + 21

10

Nicole
Whisman

9:00 AM CrossFit

4 + 17

11

Candy
Wickham

9:00 AM CrossFit

4 + 15

12

Jessica
Pitts

5:30 AM CrossFit

4 + 5

12

Lindsay
Sedersten

5:30 AM CrossFit

4 + 5

13

Daniela
Mendes

9:00 AM CrossFit

8 + 10

14

Chandra
Hindman

9:00 AM CrossFit

5 + 15

15

Sammy
Epperson

5:30 AM CrossFit

4 + 7

reg squats, GHD'S & DUBS

16

Meggan
Eastham

9:00 AM CrossFit

0 + 0

118 cal bike