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Metcon
Metcon
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Location
(All)
Instinct Fitness - CrossFit Thorndon
Program
CrossFit
Teens CrossFit
Date
WOD
Workout of the Day 27th Aug - Instinct Fitness - CrossFit Thorndon
Class
(All)
6:00 AM CrossFit
7:00 AM CrossFit
8:00 AM Open Gym
12:00 PM CrossFit
1:00 PM CrossFit
4:00 PM Open Gym
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
WOD
Workout of the Day 27th Aug
Warm-up
3 Rounds
30s Hollow hold
30s Arch hold
Gymnastics
Metcon (AMRAP - Reps)
Pull Up Development:
3x3 Strict Pull Ups
3x5 Kipping Swing
3x1-3 Kipping Pull Ups
20 reps Butterfly Box Drills
20 reps Butterfly Pull Ups
Pull Up Conditioning:
Every :15s for 8 sets (2min)
3-5 Kipping/Butterfly Pull Ups
[Score = total reps]
For the conditioning piece, focus on tight hollow and arch positions, and linking reps.
Metcon
Metcon (Time)
Buy In:
40 Burpees to Target
3 Rounds of "Kelly"
400m Run
30 Wall Balls
30 Box Jumps
Buy Out:
40 Burpees to Target
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 27, August 2019
Male Athletes
1
Tony
Wolken
12:00 PM CrossFit
24 Reps
8x3reps
2
Kalim
Stevens
6:00 AM CrossFit
24 Reps
Kipping pull-ups
3
Pat
Oughton
12:00 PM CrossFit
0 Reps
Just kept practicing lipping pull ups with band
Female Athletes
1
Rosie
Crofskey
6:00 PM CrossFit
40 Reps
Butterfly
2
Victoria
Wilson
6:00 AM CrossFit
12 Reps
Pullups
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