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Components

Back Squat

Metcon

Back Rack Lunge

Metcon

Settings

Workout

FRIDAY 9.9.16

Warm-up

Mobilize Hips:
Then
5 Minute Steady AMRAP
10 Alternating Pistols
Run 100M
1 Legless Rope Climb

1: Back Squat (3X3)

Back Squat

*92.5% of 1RM of Back Squat

MC: Metcon (Time)

For Time:
21-15-9
Deadlift
Bar Facing Burpees
Toes to Bar

Deadlift
245/165 RX
205/125 SC1

EC1: Back Rack Lunge

COMPETITORS EXTRA CREDIT #1
*AHAP

EC2: Metcon (Distance)

COMPETITORS EXTRA CREDIT #2
Row 35 minutes for distance

*Must keep heart rate BPM below 180 minus your age
It will feel easy physically, but stay out of your head whether it tells you that you need to speed up or give up. The majority of CrossFitters lack development of the oxidative energy pathway and need to spend A LOT of time in it to fix that. Trust the process.

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

Whiteboard:

Friday, September 09, 2016

Male Clients

1

Ben
Sauer

4:30 PM CrossFit

3 x 3 @ 375 lbs

2

Brendon
Marek

6:30 PM CrossFit

3 x 3 @ 315 lbs

2

Justin
Anderson

9:30 AM CrossFit

3 x 3 @ 315 lbs

3

Ryan
McNamara

9:30 AM CrossFit

3 x 3 @ 275 lbs

4

Ryan
Collette

4:30 PM CrossFit

3 x 3 @ 265 lbs

5

Robbie
McMath

4:30 PM CrossFit

3 x 3 @ 245 lbs

6

phillip
costas

9:30 AM CrossFit

3 x 3 @ 235 lbs

7

Brian
Hulsey

4:30 PM CrossFit

3 x 3 @ 225 lbs

8

Armando
Cabral

9:30 AM CrossFit

3 x 3 @ 165 lbs

Female Clients

1

simone
kalhorn

6:00 AM CrossFit

3 x 3 @ 255 lbs

2

Erica
Rew

9:30 AM CrossFit

3 x 3 @ 185 lbs

2

Shantez
Willis

6:00 AM CrossFit

3 x 3 @ 185 lbs

3

Private

9:30 AM CrossFit

3 x 3 @ 165 lbs

3

Lindsey
Chapin

5:30 PM CrossFit

3 x 3 @ 165 lbs

4

Charlie
Brown

4:30 PM CrossFit

3 x 3 @ 145 lbs

5

Private

5:30 PM CrossFit

3 x 3 @ 135 lbs

6

Amanda
Perkins

9:30 AM CrossFit

3 x 3 @ 125 lbs

6

Beth
Heyer

6:00 AM CrossFit

3 x 3 @ 125 lbs

7

Natasha
Brown

9:30 AM CrossFit

1 x 3 @ 195 lbs

2 sets @ 175