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Components

Metcon

Metcon

Settings

Workout

4.5.19

Warm Up
3x
15 Dubs
5/5 single arm RKBS
10 Goblet Squats

Metcon (Time)

5RFT(15min CAP)

3 Squat Cleans
15 KBS
45 Dubs

Coach Tip* Barbell Should be moderatley heavy. Singles are good. If you dont want to go heavy do 9 reps of the Squat cleans.

Metcon (Distance)

Row Intervals for 15 min
:40 seconds on :20 seconds off

Coach Tip* strive for 70-80% pace for all 15 intervals. Score is total Meters rowed.

Cool Down
Mashaholics

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Whiteboard:

Friday, April 05, 2019

Male Clients

1

Ryan
Bellamy

8:00 am CrossFit

12:13

185, 70db

2

Chris
Godfrey

11:45 AM CrossFit

12:59

3

Eric
Resman

6:00 am CrossFit

15:00

185 (missed 10 kb / final dubs)

4

Costa
Poulias

8:00 am CrossFit

12:04

135, 53, dubs

5

Andy
Hengstebeck

11:45 AM CrossFit

15:00

135# - 35 dubs remaining

5

Diego
Mateo

6:00 am CrossFit

15:00

145lb

5

Joe
Guyette

11:45 AM CrossFit

15:00

3 Rounds minus 3rd Dubs

5

Ken
Saksa

6:00 am CrossFit

15:00

185#

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

8:51

175 lb cleans

2

Alison
Kimble

11:45 AM CrossFit

9:18

95#

3

Marilyn
Stein

8:00 am CrossFit

10:29

40lb bar, 26lb KB, singles

4

Ashley
Matita

8:00 am CrossFit

10:35

90# 1-3 85# 4-5

5

Ivanys
Vasseur

4:30 pm CrossFit

10:55

6

Lori
Bevins

8:00 am CrossFit

11:03

80# BB 35#KB singles

7

Kelly
Stakely

8:00 am CrossFit

11:32

105, 35

8

Jean
Schumacher

6:00 am CrossFit

12:34

140#, singles

9

Stephanie
Faust

11:45 AM CrossFit

13:48

#95

10

Kelli
Blasi

4:30 pm CrossFit

13:50