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Squat Clean

Metcon

Metcon

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Workout

MONDAY 2.13.17

WU:

500M Row
Roll Out/Mobilize any tight areas
Barbell Warm Up
then
AMRAP 4:00
3 Squat Cleans 50% of 1RM
6 Bar Facing Burpees

1: Squat Clean (5X3)

Squat Clean

* Drop and Reset (Start around 80%) SLIGHTLY HEAVIER THAN WEEK 2

MC: Metcon (Time)

RX
3 Rounds:
30 Wallballs 20/14lbs
25 Weighted Sit-Ups
20 Hand Release Push-Ups

RX+
3 Rounds:
30 Wallballs 20/14lbs
25 GHD Sit Ups
20 Kipping Handstand Push-Ups

EC1: Metcon (Distance)

EXTRA CREDIT #1
4 Rounds:
3 Minutes Row for distance
3 Minutes Bike for distance
Rest 2:00
*Alternating starting movements

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

Whiteboard:

Monday, March 13, 2017

Male Clients

1

Juan
Baltierra

6:30 PM CrossFit

5 x 3 @ 245 lbs

2

A
V

6:30 PM CrossFit

5 x 3 @ 225 lbs

3 sets

2

Dallas
Gotschall

4:30 PM CrossFit

5 x 3 @ 225 lbs

3

Ben
Breslin

4:30 PM CrossFit

5 x 3 @ 195 lbs

4

Steven
Barnett

6:30 PM CrossFit

5 x 3 @ 165 lbs

5

David
Nelson

12:00 PM CrossFit

5 x 3 @ 125 lbs

6

Ben
Sauer

5:30 PM CrossFit

1 x 3 @ 275 lbs

225,245,255,265,275

Female Clients

1

simone
kalhorn

6:00 AM CrossFit

5 x 3 @ 145 lbs

2

Lindsey
Chapin

12:00 PM CrossFit

5 x 3 @ 130 lbs

3

Private

5:30 PM CrossFit

5 x 3 @ 120 lbs

4

Jenna
Daley

6:00 AM CrossFit

5 x 3 @ 115 lbs

5

Ashlynn
Mondragon

4:30 PM CrossFit

5 x 3 @ 105 lbs

6

Maura
Sobremesana

4:30 PM CrossFit

5 x 3 @ 100 lbs

7

tamara
rinehart

4:30 PM CrossFit

5 x 3 @ 95 lbs

8

Stephanie
Marnocha

6:00 AM CrossFit

5 x 3 @ 75 lbs

9

Shauna
Jardon

6:00 AM CrossFit

5 x 3 @ 55 lbs

Just working on form

10

Charlie
Brown

5:30 PM CrossFit

1 x 3 @ 145 lbs