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Components

Metcon

Metcon

Settings

Workout

7.5.19

Warm UP
400m Jog
20 KBS
20 Goblet Squats

Metcon (AMRAP - Rounds)

18min Alternating EMOM
Min 1 - 9 HR Deadlifts
Min 2 - 6 Hang Squat Cleans
Min 3 - 3 STOH

Coach Tip* Same Weight for all movements

Metcon (Time)

For Time
50 Cal row or bike sprint

Coach Tip* This should be completed at 80% pace to maximise speed

Cool Dow
Grab a foam roller or lacrosse ball and mash your sore muscles

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

Whiteboard:

Friday, July 05, 2019

Male Clients

1

Jeff
Freedman

11:45 AM CrossFit

16 Rounds

Failed 185 squat cleans

2

Eric
Resman

6:00 am CrossFit

6 Rounds

125, 135, 135, 145, 145, 155

3

Herbert
Segura

11:45 AM CrossFit

18 Rounds

3

John
Cunniff

5:30 pm CrossFit

18 Rounds

95# DL & STO, 45/55# Hang Squat Cleans

3

Troy
LyTell

4:30 pm CrossFit

18 Rounds

115 lb

4

Costa
Poulias

8:00 am CrossFit

6 Rounds

115, 135

Female Clients

1

Samantha
Leppo

4:30 pm CrossFit

18 Rounds

105#

2

Brynn
Lytell

4:30 pm CrossFit

18 Rounds

65 lb. over all

2

MC
Heller

11:45 AM CrossFit

18 Rounds

55#

3

Nancy
Finch

8:00 am CrossFit

6 Rounds

45 # DL 35 # HSC and STOH