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Metcon

Metcon

Filthy Fifty

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Workout

12.1.16

Warm-up

A: Coaches Choice

Strength

B: Metcon (AMRAP - Rounds)

Bench press 135/95 2 sets max effort
5 reps and hold 1 inch off of chest

Extra Work

C: Metcon (Weight)

2 sets of
CT FLETCHER DB tricep ext ladder.
8 reps each DBs ascending weight

Metcon

D: Filthy Fifty (Time)

For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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

Whiteboard:

Thursday, December 01, 2016

Male Clients

1

Brian
Wilcox

5:15 AM CrossFit

38 Rounds

2

Josh
Rundall

5:15 AM CrossFit

8 Rounds

5+3

3

Bryan
Steuer

5:30 PM CrossFit

6 Rounds

3

JOSE
MELENDEZ

5:15 AM CrossFit

6 Rounds

2 set of 3. Probably could of done 1 more set

4

Christopher
Mink

5:15 AM CrossFit

5 Rounds

4

Jason
Eldred

5:30 PM CrossFit

5 Rounds

5

Gary
Bowker

4:30 PM CrossFit

4 Rounds

5

Kirk
Moore

5:15 AM CrossFit

4 Rounds

5

Pedro
Melendez

6:30 PM CrossFit

4 Rounds

5

Roger
Gauvreau

4:30 PM CrossFit

4 Rounds

6

Jamie
Anderson

5:15 AM CrossFit

2 Rounds

6

jaron
Becerra

5:15 AM CrossFit

2 Rounds

20 total reps

7

Brian
Cresswell

9:15 AM CrossFit

35 Rounds

15@115 and 20@105

8

Charles
Lafkoff

9:15 AM CrossFit

30 Rounds

95#

9

Michael
Tobis

5:30 PM CrossFit

8 Rounds

10

Anil
Hussain

5:30 PM CrossFit

5 Rounds

115#

Female Clients

1

haidee
santiago

5:15 AM CrossFit

5 Rounds

2

Andrea
Bruti

5:15 AM CrossFit

3 Rounds

3

Katie
Wright

9:15 AM CrossFit

2 Rounds

10 total reps (2 - 5 second holds)

4

Allison
Muhlbauer

9:15 AM CrossFit

32 Rounds

19 in the 1st round but I didn't realize I needed to hold for 5s ...

5

Liz
Koehler

5:15 AM CrossFit

12 Rounds

2 rounds @ 85#

6

Shelia
Garcia

4:30 PM CrossFit

9 Rounds

5 Rds 65 4 rds 85

7

Monica
Terrell

4:30 PM CrossFit

7 Rounds

65lbs

8

lola
santiago

5:15 AM CrossFit

4 Rounds

9

Emma
Knowles

6:30 PM CrossFit

3 Rounds

65#

9

Private

5:15 AM CrossFit

3 Rounds

10

chelsea
nelson

5:30 PM CrossFit

2 Rounds

95#