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Metcon

Back Squat

Metcon

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Workout

MONDAY 5.21.18

WU:

500M Row
Foam Roll
Banded Shoulder Distraction
Barbell Warm-Up

1: Metcon (Weight)

Snatch
With a Running Clock…
On the Minute x 7: 1 Overhead Squat
On the Minute x 7: 2 Snatch Balances

2: Back Squat (8X4)

Sets 1-4: 78%
Sets 5-8: 82%

MC: Metcon (Time)

For Time:
5 Rounds of "Cindy"
30 Overhead Squats (135/95)
1,000 Meter Row

1 Round of Cindy:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Overhead Squat
SC1: 95/65
SC2: 75/55

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

Whiteboard:

Monday, May 21, 2018

Male Clients

1

James
Powlan

4:30 PM CrossFit

255 lbs

255 ohs, 225 sb, 205 hang snatch double, 220 single

2

A
V

6:30 PM CrossFit

175 lbs

3

Walter
Daumler

6:30 PM CrossFit

165 lbs

4

Joe
Espinoza

5:30 PM CrossFit

135 lbs

5

Chris
Benedict

5:30 PM CrossFit

125 lbs

6

Jordan
Rabold

6:30 PM CrossFit

175 lbs

7

Ramsey
Warner

6:30 PM CrossFit

45 lbs

did not participate

Female Clients

1

Bria
Lee

4:30 PM CrossFit

195 lbs

195 OHS, 195 snatch bal dub

2

Liz
Kwon

9:30 AM CrossFit

125 lbs

105# for squat snatch

3

Ellie
Carter

12:00 PM CrossFit

105 lbs

4

kelly
prado

6:30 PM CrossFit

95 lbs

5

Jenna
Daley

9:30 AM CrossFit

65 lbs

weak wrists

6

Private

9:30 AM CrossFit

95 lbs

6

Carolina
Cambra

6:30 PM CrossFit

95 lbs

7

michelle
delaney

6:30 PM CrossFit

75 lbs

7

Nikki
Durkee

6:30 PM CrossFit

75 lbs

8

Alysia
Ramos

9:30 AM CrossFit

60 lbs